Comparing Nutrients in 500 calories Vanilla Flavor Sweetened Almond Milk VS Almonds

Weight per 500 calories

• Vanilla Flavor Sweetened Almond Milk: 1316g
• Almonds: 86.4g

Almonds have 15.2 times more energy per unit of mass than Ready-to-drink Vanilla Flavor Sweetened Almond Milk, which is very high in comparison to other foods. Vanilla Flavor Sweetened Almond Milk having low energy density.

Which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	113% 82.2g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	14% 5.26g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Vitamin A	92% 829μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.039mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.3% 13μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	685% 16.4μg	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	92% 553IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	246% 37mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Almonds	Recommended Dietary Allowance
Calcium	247% 2474mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	99% 0.89mg	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	49.3% 3.95mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	55.3% 829mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	75.4% 8.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	32.6% 1208g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vanilla Flavor Sweetened Almond Milk vs Almonds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.7 times more Vitamin E than Almonds.
• While Almonds contain 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Vanilla Flavor Sweetened Almond Milk vs Almonds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 10.6 times more Calcium, 1.2 times more Iron, 959.9 times more Sodium, 3.1 times more Zinc and 317.2 times more Water than Almonds.
• While Almonds contain 4 times more Copper, 2.5 times more Magnesium, 4.3 times more Manganese, 3.9 times more Phosphorus and 2.7 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Almonds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 4.7 times more Carbohydrate and 21.9 times more Sugars than Almonds.
• While Almonds contain 3.2 times more Fat, more Saturated Fat, 3.9 times more Omega 6, 2.1 times more Fiber and 3.3 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Almonds have similar amounts of Energy per 500 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.