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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Almonds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	91% 2626kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.13% 0.36g	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	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	5.07% 3.67g	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	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 3.67g	g per day for Men 19-50 years
Fiber	149% 56.7g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	171% 96g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	15.4% 4.63μg	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	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	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	191% 28.7mg	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	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	122% 1220mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	10% 0.091mg	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	210% 17mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	7.9% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	0% 0μg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	12% 438g	3700g per day for Men 19-50 years

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

• Almonds have more Vitamin B1, 113.8 times more Vitamin B2, 51.7 times more Vitamin B3, 47.1 times more Vitamin B5, more Vitamin B6, 55.9 times more Vitamin B7, 44 times more Vitamin B9 and 4 times more Vitamin E than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D than Almonds.
• Both Almonds as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 lb.

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

• Almonds have 1.5 times more Calcium, 51.6 times more Copper, 13.3 times more Iron, 45 times more Magnesium, 54.5 times more Manganese, more Molybdenum, 53.4 times more Phosphorus, 10.9 times more Potassium, 41 times more Selenium and 52 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 72 times more Sodium and 21.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 38.6 times more Energy, 52 times more Fat, 47.5 times more Saturated Fat, 48.9 times more Omega 6, 16.5 times more Carbohydrate, 5.4 times more Sugars, 62.5 times more Fiber and 52.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Almonds as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.