Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D VS Almonds

Weight per 300 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g
• Almonds: 51.8g

Almonds have 17 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5% 3.6g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	14% 5.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	41.3% 23g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.8μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.6% 2.03μg	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	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Calcium	109% 1085mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	59.4% 0.53mg	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	50.7% 4.06mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 909mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	22% 812g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Almonds:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 2.6 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Almonds:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 7.8 times more Calcium, 2.1 times more Iron, 3.6 times more Phosphorus, 2.7 times more Potassium, 1072.9 times more Sodium and 355.4 times more Water than Almonds.
• While Almonds contain 1.8 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3 times more Carbohydrate, 1.6 times more Sugars and 2.1 times more Protein than Almonds.
• While Almonds contain 3.4 times more Fat and 2.9 times more Saturated Fat than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.