Comparing Nutrients in 1 pound Shelf Stable Unsweetened Almond Milk VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.35% 68kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	61.7% 80g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	28.5% 20.6g	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	0% 0g	0% 0g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 20g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	125% 47.6g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	83.5% 835mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	481% 4.33mg	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	16% 1.27mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	485% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	127% 14mg	11mg per day for Men 19-50 years
Water	12% 438g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Shelf Stable Unsweetened Almond Milk vs Oil Roasted Almonds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, 78.1 times more Vitamin B2, 52.4 times more Vitamin B3, 22.9 times more Vitamin B5, more Vitamin B6, 27 times more Vitamin B9 and 4.1 times more Vitamin E than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Shelf Stable Unsweetened Almond Milk vs Oil Roasted Almonds:

• Shelf Stable Unsweetened Almond Milk has 72 times more Sodium and 34.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Calcium, 47.8 times more Copper, 13.1 times more Iron, 45.7 times more Magnesium, 61.5 times more Manganese, 51.8 times more Phosphorus, 10.4 times more Potassium, 41 times more Selenium and 51.2 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 40.5 times more Energy, 57.5 times more Fat, 52.6 times more Saturated Fat, 53.6 times more Omega 6, 13.5 times more Carbohydrate, 5.6 times more Sugars, 52.5 times more Fiber and 53.1 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.