Comparing Nutrients in 500 calories Chocolate Soymilk VS Almonds

Weight per 500 calories

• Chocolate Soymilk: 794g
• Almonds: 86.4g

Almonds have 9.2 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is very high in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 500 calories - Chocolate Soymilk or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Chocolate Soymilk	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	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	60.7% 79g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	8.35% 3.17g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	32% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	22% 87.3μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	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	47.6% 3.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	58% 405mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18.4% 679g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Unfortified Chocolate Soymilk has 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 278.9 times more Vitamin E than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Unfortified Chocolate Soymilk as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chocolate Soymilk vs Almonds:

• Unfortified Chocolate Soymilk has 1.8 times more Copper, 1.8 times more Potassium, 10.8 times more Selenium, 487.1 times more Sodium and 178.4 times more Water than Almonds.
• While Almonds contain 2 times more Magnesium than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Calcium, Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unfortified Chocolate Soymilk has 229.8 times more Omega 3, 4.2 times more Carbohydrate and 16.6 times more Sugars than Almonds.
• While Almonds contain 3.6 times more Fat, 1.7 times more Saturated Fat, 2.3 times more Omega 6 and 3.4 times more Fiber than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Unfortified Chocolate Soymilk as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.