Comparing Nutrients in 1 pound Almonds VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	91% 2626kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	54.7% 39.7g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	171% 96g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	85% 12.7mg	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

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	122% 1220mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	210% 17mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Ready-to-drink Chocolate Almond Milk:

• Almonds have 9.3 times more Vitamin B1, 6.4 times more Vitamin B2, 35.1 times more Vitamin B3, 13.5 times more Vitamin B5, 22.8 times more Vitamin B6, 44 times more Vitamin B9 and 9.1 times more Vitamin E than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Ready-to-drink Chocolate Almond Milk:

• Almonds have 1.4 times more Calcium, 15.4 times more Copper, 7 times more Iron, 22.5 times more Magnesium, 26.3 times more Manganese, 25.3 times more Phosphorus, 9.8 times more Potassium, 20.5 times more Selenium and 5 times more Zinc than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 71 times more Sodium and 20.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 11.6 times more Energy, 39.9 times more Fat, more Saturated Fat, 59.3 times more Omega 6, 2.3 times more Carbohydrate, 31.3 times more Fiber and 33.6 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 2 times more Sugars than Almonds.
• Both Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.