Comparing Nutrients in 300 calories Almonds VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Almonds: 51.8g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Almonds have 9.2 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Almonds or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Almonds	Soymilk, chocolate, 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	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	16.4% 2.8g	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	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	51.6% 37.4g	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	5% 1.9g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	28.2% 0.37mg	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	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 139mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	109% 0.98mg	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	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17% 71.4mg	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	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Almonds have 25.4 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Almonds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Almonds have 2 times more Magnesium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4.3 times more Calcium, 1.8 times more Copper, 1.8 times more Potassium, 10.8 times more Selenium, 487.1 times more Sodium and 178.4 times more Water than Almonds.
• Both Almonds and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 3.6 times more Fat, 1.7 times more Saturated Fat, 2.3 times more Omega 6 and 3.4 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 229.8 times more Omega 3, 4.2 times more Carbohydrate and 16.6 times more Sugars than Almonds.
• Both Almonds and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.