Comparing Nutrients in 1 kilogram Soymilk, chocolate, with added calcium, vitamins A and D VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	21.7% 630kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	162% 210g	130g per day for Men 19-50 years
Sugars	108% 78.6g	67% 48.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	287% 109g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66.7% 400IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	126% 1260mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	60% 4.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 510mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	23% 856g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D vs Roasted Almonds:

• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.5 times more Vitamin B1, 4.6 times more Vitamin B2, 7.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 217.3 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Soymilk, chocolate, with added calcium, vitamins A and D vs Roasted Almonds:

• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D has 2.4 times more Selenium, 17.7 times more Sodium and 35.5 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.1 times more Calcium, 5.3 times more Copper, 7.8 times more Iron, 18.6 times more Magnesium, 9.2 times more Phosphorus, 5 times more Potassium and 9.7 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D has 7.5 times more Omega 3 and 1.6 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 9.5 times more Energy, 34.3 times more Fat, 17.1 times more Saturated Fat, 22.2 times more Omega 6, 2.1 times more Carbohydrate, 27.3 times more Fiber and 9.3 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3