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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.79g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	38% 380mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	95% 668mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.57% 132g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Soymilk (all flavors), unsweetened, 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 Roasted Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Roasted Almonds have 5.8 times more Vitamin B2, 22 times more Vitamin B3, 3.9 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 153.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 2 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Roasted Almonds have 2.2 times more Calcium, 13.4 times more Copper, 8.1 times more Iron, 17.4 times more Magnesium, 10.7 times more Manganese, 14.7 times more Phosphorus, 5.9 times more Potassium and 10.6 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 12.3 times more Sodium and 38.6 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 18.1 times more Energy, 32.6 times more Fat, 19.9 times more Saturated Fat, 12.1 times more Carbohydrate, 11.9 times more Sugars, 21.8 times more Fiber and 7.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber