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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Almonds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2626kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.87% 6.67g	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	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	17% 22.3g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	23% 16.6g	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	0.69% 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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	171% 96g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	11% 0.14mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	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	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk, original and vanilla, 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	83% 0.75mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	12.2% 0.28mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 410g	3700g per day for Men 19-50 years

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

• Almonds have 7.1 times more Vitamin B1, 6.2 times more Vitamin B2, 8.5 times more Vitamin B3, 4.5 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 233 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• Almonds have 2.2 times more Calcium, 6.2 times more Copper, 8.8 times more Iron, 18 times more Magnesium, 35.1 times more Manganese, 11.2 times more Phosphorus, 6 times more Potassium, 1.8 times more Selenium and 12 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 47 times more Sodium and 20.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 13.5 times more Energy, 34 times more Fat, 18.5 times more Saturated Fat, 21.1 times more Omega 6, 4.4 times more Carbohydrate, 62.5 times more Fiber and 8.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 25 times more Omega 3 than Almonds.
• Both Almonds and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.