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

Weight per 300 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 476g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 9.5 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soymilk, chocolate, 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	7.5% 7.3g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	36.4% 47.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	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	NA	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	5% 1.9g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	37% 333μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	5.25% 0.068mg	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	13% 52.4μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.7% 190IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	60% 600mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	28.6% 2.3mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.1mg	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	34.7% 243mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	11% 408g	0.033% 1.2g	3700g per day for Men 19-50 years

Soymilk, Chocolate, With Added Calcium, Vitamins A And D VS Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 5.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 22.9 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

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

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 4.5 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.9 times more Potassium, 22.8 times more Selenium, 167.7 times more Sodium and 337.2 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2 times more Magnesium than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Roasted Almonds contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 71.2 times more Omega 3, 4.5 times more Carbohydrate and 15.4 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.6 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Omega 6 and 2.9 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3