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

Macros Ratio

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

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Energy	5.16% 150kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	75% 98g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	27.2% 19.7g	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% 0g	0.69% 0.5g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 18g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	149% 56.7g	38g per day for Men 19-50 years
Protein	23% 13g	171% 96g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Calcium	56.2% 562mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	520% 4.68mg	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	26% 2.1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	589% 265μg	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.54% 20g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 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.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Vitamin C in 1 lb.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.3 times more Molybdenum, 37 times more Sodium and 21.1 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.