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

Macros Ratio

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

Macro Nutrients

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.91% 0.29g	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	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.8% 0.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.79g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	53.5% 30g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	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	11.6% 69.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	1.47% 0.22mg	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), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	38% 381mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	13% 0.12mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	184% 82.8μg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	5% 2.75μg	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	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.57% 132g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 21.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6, 17.1 times more Vitamin B7, 2.2 times more Vitamin B9 and 164.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 5 oz.

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

• Almonds have 2.2 times more Calcium, 12.6 times more Copper, 8.1 times more Iron, 16.9 times more Magnesium, 10.5 times more Manganese, 15 times more Phosphorus, 6.1 times more Potassium, 2.1 times more Selenium and 10 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.3 times more Molybdenum, 37 times more Sodium and 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 17.5 times more Energy, 31 times more Fat, 18.5 times more Saturated Fat, 12.4 times more Carbohydrate, 10.6 times more Sugars, 25 times more Fiber and 7.4 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.