Comparing Nutrients in 1 pound Roasted Almonds VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Roasted Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	94% 2712kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	54.7% 39.7g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	170% 95g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	2.1% 0.027mg	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	62.4% 249μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	85% 12.7mg	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

	Roasted Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	122% 1216mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	211% 17mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	16.4% 0.38mg	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	305% 2136mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Ready-to-drink Chocolate Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Ready-to-drink Chocolate Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Roasted Almonds has 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 35.3 times more Vitamin B3, 9.2 times more Vitamin B5, 22.7 times more Vitamin B6, 55 times more Vitamin B9 and 8.5 times more Vitamin E than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Ready-to-drink Chocolate Almond Milk:

• 1 pound of Roasted Almonds has 1.4 times more Calcium, 16.4 times more Copper, 7 times more Iron, 23.3 times more Magnesium, 26.9 times more Manganese, 24.8 times more Phosphorus, 9.5 times more Potassium, 10 times more Selenium and 5.3 times more Zinc than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 23.7 times more Sodium and 36.7 times more Water than Dry Roasted Almonds.
• 1 pound of Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 12 times more Energy, 42 times more Fat, more Saturated Fat, 62.2 times more Omega 6, 2.2 times more Carbohydrate, 27.3 times more Fiber and 33.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 1 lb of Ready-to-drink Chocolate Almond Milk contains 1.8 times more Sugars than Dry Roasted Almonds.
• 1 pound of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3 in one pound.