Comparing Nutrients in 500 calories Almonds VS Ready-to-drink Chocolate Almond Milk

Weight per 500 calories

• Almonds: 86.4g
• Ready-to-drink Chocolate Almond Milk: 1000g

Almonds have 11.6 times more energy per 100g than Ready-to-drink Chocolate Almond Milk. It has very high energy density when compared to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Which food has more nutrients per 500 calories - Almonds or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	72% 94g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	121% 87.5g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	10.5% 4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	521% 12.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	187% 28mg	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

	Almonds	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	23.2% 232mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.3% 692μg	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	40% 3.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	24% 884g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Ready-to-drink Chocolate Almond Milk:

• Almonds have 3 times more Vitamin B3, 2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12, more Vitamin C, more Vitamin D and 1.3 times more Vitamin E than Almonds.
• Both Almonds and Ready-to-drink Chocolate Almond Milk have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Ready-to-drink Chocolate Almond Milk:

• Almonds have 1.3 times more Copper, 1.9 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus and 1.8 times more Selenium than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 8.1 times more Calcium, 1.7 times more Iron, 822.2 times more Sodium, 2.3 times more Zinc and 232.2 times more Water than Almonds.
• Both Almonds and Ready-to-drink Chocolate Almond Milk have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 3.4 times more Fat, more Saturated Fat, 5.1 times more Omega 6, 2.7 times more Fiber and 2.9 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 5 times more Carbohydrate and 23.3 times more Sugars than Almonds.
• Both Almonds and Ready-to-drink Chocolate Almond Milk have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.