Comparing Nutrients in 300 calories Shelf Stable Unsweetened Almond Milk VS Almonds

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Almonds: 51.8g

Almonds have 38.6 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is very high in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.6% 11g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 2.05g	g per day for Men 19-50 years
Fiber	10.5% 4g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.3% 8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	88.5% 13.3mg	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

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Calcium	368% 3680mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	59.4% 0.53mg	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	70% 5.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.7% 180mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	52% 1931g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 9.5 times more Vitamin E than Almonds.
• While Almonds contain more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B6 and 1.4 times more Vitamin B7 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has 26.4 times more Calcium, 2.9 times more Iron, 3.5 times more Potassium, 2779.2 times more Sodium and 845 times more Water than Almonds.
• While Almonds contain 1.3 times more Copper, 1.4 times more Manganese, more Molybdenum, 1.4 times more Phosphorus and 1.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Almonds have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 2.3 times more Carbohydrate and 7.2 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Fat, 1.3 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.