Comparing Nutrients in 500 calories Almonds VS Enhanced Soymilk

Weight per 500 calories

• Almonds: 86.4g
• Enhanced Soymilk: 1111g

Almonds have 12.9 times more energy per 100g than Enhanced Soymilk. It has very high energy density when compared to other foods. Enhanced Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Almonds or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Almonds	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	38.8% 28g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	199% 2.6mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	23.2% 232mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	152% 1.37mg	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	40% 3.2mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	NA	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	27.3% 1011g	3700g per day for Men 19-50 years

Almonds VS Enhanced Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Enhanced Soymilk?

Lets compare vitamin content per 500 calories of Almonds vs Enhanced Soymilk:

• 500 kcal of Enhanced Soymilk contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 11.7 times more Vitamin B3, 21.9 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and 1.3 times more Vitamin E than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 500 calories for Almonds vs Enhanced Soymilk:

• 500 kcal of Enhanced Soymilk contain 6.7 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2.5 times more Potassium, 7.2 times more Selenium, 643.3 times more Sodium and 265.4 times more Water than Almonds.
• Both Almonds and Enhanced Soymilk contain similar levels of Zinc per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 2 times more Fat, 1.4 times more Saturated Fat and 2.4 times more Fiber than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 2.1 times more Carbohydrate, 7.5 times more Sugars and 1.8 times more Protein than Almonds.
• Both Almonds and Enhanced Soymilk offer comparable quantities of Energy per 500 calories.