Comparing Nutrients in 300 calories Almonds VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 300 calories

• Almonds: 51.8g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g

Almonds have 13.5 times more energy per 100g than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Almonds or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Almonds	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	33.7% 24.4g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	NA	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	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	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

	Almonds	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 139mg	57.2% 572mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	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	24% 1.92mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	NA	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	NA	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	NA	11mg per day for Men 19-50 years
Water	0.062% 2.3g	17% 627g	3700g per day for Men 19-50 years

Almonds VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Almonds vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin A and more Vitamin D than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin A and Vitamin D
• Both Almonds as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Almonds vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 4.1 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 498.2 times more Sodium and 274.5 times more Water than Almonds.
• Both Almonds and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 6 times more Fat and more Saturated Fat than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 4.5 times more Carbohydrate and 10.8 times more Sugars than Almonds.
• Both Almonds and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy, Fiber and Protein per 300 calories.