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

Weight per 300 calories

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

Dry Roasted Almonds have 18.1 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	3.36% 2.44g	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	0.007% 0.005g	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	% 0g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 5.06g	% 2.4g	g per day for Men 19-50 years
Fiber	12% 4.55g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	46.4% 26g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	5.25% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	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	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	80% 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), unsweetened, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	113% 1127mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	61.3% 0.55mg	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	52.3% 4.2mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	48.7% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	23% 847g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 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.
• While Dry Roasted Almonds contain 8.5 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 300 kcal.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.5 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.