Comparing Nutrients in 5 ounces Almonds VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Almonds	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.84% 4.96g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	3% 1.13g	38g per day for Men 19-50 years
Protein	53.5% 30g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.76% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	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	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	38% 381mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	NA	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	65.7% 5.26mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	NA	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin A and more Vitamin D than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin D
• Both Almonds as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Almonds vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 ounces of Almonds have 3.3 times more Calcium, 8.4 times more Iron, 7.8 times more Phosphorus and 11.5 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 37 times more Sodium and 20.4 times more Water than Almonds.
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 13.5 times more Energy, 80.5 times more Fat, more Saturated Fat, 3 times more Carbohydrate, 1.2 times more Sugars, 15.6 times more Fiber and 12.8 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy