Comparing Nutrients in 300 calories Soymilk VS Oil Roasted Almonds

Weight per 300 calories

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

Oil Roasted Almonds have 11.2 times more energy per unit of mass than Soymilk Unfortified, which is very high in comparison to other foods. Soymilk having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Soymilk VS Oil Roasted Almonds Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Soymilk have 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.
• While 300 kcal of Oil Roasted Almonds contain 2.3 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Oil Roasted Almonds 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 Soymilk have more Omega 3, 4 times more Carbohydrate, 9.9 times more Sugars and 1.7 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 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 Unfortified.
• Both Soymilk and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3