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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Blanched Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	92% 2676kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	173% 97g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	107% 1070mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	88% 2989mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched 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 Blanched 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 Blanched Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound of Blanched Almonds has 4.1 times more Vitamin B2 and 7 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 Blanched Almonds.
• 1 pound of Blanched 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 Blanched 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 Blanched Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound of Blanched Almonds has 1.9 times more Calcium, 7.1 times more Iron, 20.6 times more Magnesium, 4.7 times more Phosphorus, 5.6 times more Potassium and 29.7 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 3.3 times more Sodium and 20.4 times more Water than Blanched 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 Blanched Almonds has 17.4 times more Energy, 61.8 times more Fat, 50.7 times more Saturated Fat, 4.8 times more Carbohydrate, 11.3 times more Sugars, 16.5 times more Fiber and 8.2 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