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

Weight per 300 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 14.1 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	26.4% 34.3g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	3.67% 1.4g	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, original and vanilla, with added calcium, vitamins A and D	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	42.6% 384μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	15.7% 62.8μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	247% 5.93μg	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	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	86% 858mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	36.6% 2.93mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	43% 300mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	17% 630g	0.037% 1.4g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 4.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 6.4 times more Vitamin B5, 3.7 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 16.7 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 6 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium, 663.5 times more Sodium and 455.6 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.3 times more Magnesium and 2.8 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Oil Roasted Almonds contain similar levels of Zinc 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, original and vanilla, with added calcium, vitamins A and D have more Omega 3, 3.9 times more Carbohydrate, 11.3 times more Sugars and 1.7 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2.7 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 6 and 3.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3