Comparing Nutrients in 300 calories Roasted Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Roasted Almonds: 50.2g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Roasted Almonds have 18.1 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Roasted Almonds	Soymilk (all flavors), unsweetened, 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	27% 26.4g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	12% 16g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	5.14% 3.73g	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	0.007% 0.005g	0% 0g	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 5.06g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	12% 4.55g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	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	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	9.45% 1.4mg	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

	Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.4% 134mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	83% 0.75mg	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	23.4% 1.87mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.8% 236mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	23% 847g	3700g per day for Men 19-50 years

Roasted Almonds VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Almonds have 1.2 times more Vitamin B3 and 8.5 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 36.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B5, 6.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin D
• Both Dry Roasted Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

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

• 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 8.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 3 times more Potassium, 17.6 times more Selenium, 223.5 times more Sodium, 1.7 times more Zinc and 700.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 1.8 times more Fat and 1.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.5 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.