Comparing Nutrients in 500 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Almonds

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Almonds: 86.4g

Almonds have 17.5 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20.3% 26.4g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	0% 0g	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	% 0g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 3.4g	g per day for Men 19-50 years
Fiber	20% 7.58g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Vitamin A	98% 882μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	169% 50.6μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	701% 17μg	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	124% 742IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.8% 2.36mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Calcium	188% 1879mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	87% 6.97mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	1966% 885μg	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	69.3% 485mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	38% 1411g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Almonds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 13.2 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B5, 6.3 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 9.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Almonds have similar amounts of Vitamin B3 and Vitamin B7 per 500 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Almonds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 22.6 times more Molybdenum, 2.9 times more Potassium, 8.3 times more Selenium, 649.2 times more Sodium, 1.8 times more Zinc and 370.6 times more Water than Almonds.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Almonds have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.4 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Protein than Almonds.
• While Almonds contain 1.8 times more Fat and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.