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

Weight per 300 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g
• Blanched Almonds: 50.8g

Blanched Almonds have 13.7 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	3.25% 2.35g	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	NA	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	48% 433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.5% 0.058mg	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	NA	6.23% 25μg	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	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Blanched Almonds	Recommended Dietary Allowance
Calcium	57.2% 572mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	58% 0.52mg	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	38.4% 3.07mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	NA	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	61.8% 433mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	NA	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	17% 627g	0.062% 2.3g	3700g per day for Men 19-50 years

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

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

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

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 4.8 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 1.3 times more Potassium, 26.7 times more Sodium and 273.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 5.3 times more Carbohydrate and 10.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Fat and more Saturated Fat than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Blanched Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.