Comparing Nutrients in 1 pound Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2626kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	2.57% 1.86g	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	% 2.53g	g per day for Men 19-50 years
Fiber	149% 56.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	171% 96g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	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	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	122% 1220mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	41.3% 0.37mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	589% 265μg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Almonds have 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 21.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6, 17.1 times more Vitamin B7, 2.2 times more Vitamin B9 and 164.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Almonds have 2.2 times more Calcium, 12.6 times more Copper, 8.1 times more Iron, 16.9 times more Magnesium, 10.5 times more Manganese, 15 times more Phosphorus, 6.1 times more Potassium, 2.1 times more Selenium and 10 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.3 times more Molybdenum, 37 times more Sodium and 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 17.5 times more Energy, 31 times more Fat, 18.5 times more Saturated Fat, 12.4 times more Carbohydrate, 10.6 times more Sugars, 25 times more Fiber and 7.4 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.