Comparing Nutrients in 300 calories Oil Roasted Almonds VS Soymilk

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Soymilk: 556g

Oil Roasted Almonds have 11.2 times more energy per 100g than Soymilk. It has very high energy density when compared to other foods. Soymilk Unfortified having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Soymilk	24%	29%	47%

Macro Nutrients

	Oil Roasted Almonds	Soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	27% 35g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	30.6% 22g	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	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.34% 13.3μg	25% 100μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	85.6% 13mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Soymilk	Recommended Dietary Allowance
Calcium	14.4% 144mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	79% 0.71mg	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	22.7% 1.8mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	13.2% 489g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Soymilk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Soymilk?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Soymilk:

• 300 calories of Oil Roasted Almonds have 21 times more Vitamin E than Soymilk.
• While 300 kcal of Soymilk Unfortified contain 7.3 times more Vitamin B1, 1.6 times more Vitamin B3, 18.3 times more Vitamin B5, 7.3 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soymilk provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 300 calories of Soymilk have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Soymilk:

• 300 calories of Oil Roasted Almonds have 2.3 times more Zinc than Soymilk.
• While 300 kcal of Soymilk Unfortified contain 1.5 times more Copper, 2 times more Iron, 1.3 times more Phosphorus, 1.9 times more Potassium, 13.2 times more Selenium, 573.3 times more Sodium and 353.5 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soymilk contain similar levels of Calcium, Magnesium and Manganese per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 2.8 times more Fat, 1.8 times more Saturated Fat, 2.1 times more Omega 6 and 1.6 times more Fiber than Soymilk.
• While 300 kcal of Soymilk Unfortified contain more Omega 3, 4 times more Carbohydrate, 9.9 times more Sugars and 1.7 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soymilk offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3