Comparing Nutrients in 1 pound Almonds VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2626kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.1% 0.35g	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	13.4% 17.5g	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	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	171% 96g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	NA	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	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	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	122% 1220mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	NA	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	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound of Almonds has 6.5 times more Vitamin B2 and 6.3 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains more Vitamin B12 and more Vitamin D than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9
• Both Almonds as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound of Almonds has 2.2 times more Calcium, 8.1 times more Iron, 20.8 times more Magnesium, 4.7 times more Phosphorus, 6.3 times more Potassium and 31.2 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 63 times more Sodium and 20.9 times more Water than Almonds.
• 1 pound of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 17 times more Energy, 58.7 times more Fat, 48.7 times more Saturated Fat, 5.6 times more Carbohydrate, 10.6 times more Sugars, 20.8 times more Fiber and 8.1 times more Protein than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber