Comparing Nutrients in 5 ounces Roasted Almonds VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Roasted Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	3.15% 0.54g	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	3.83% 4.98g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.1% 3.7g	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	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59% 1.4μg	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% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	38% 380mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	13.5% 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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Soymilk, original and vanilla, light, 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, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Roasted Almonds have 2.1 times more Vitamin B1, 6 times more Vitamin B2, 16.4 times more Vitamin B3, 8.5 times more Vitamin B6, 6.1 times more Vitamin B9 and 398.3 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 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, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin E
• Both Dry Roasted Almonds as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Roasted Almonds have 2.2 times more Calcium, 12.8 times more Copper, 8.7 times more Iron, 18.6 times more Magnesium, 5.4 times more Phosphorus, 6.1 times more Potassium and 14.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 16 times more Sodium and 38.5 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Soymilk, original and vanilla, light, 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 19.9 times more Energy, 68.2 times more Fat, 818.4 times more Saturated Fat, 34.2 times more Omega 6, 6 times more Carbohydrate, 1.9 times more Sugars, 36.3 times more Fiber and 8.8 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.9 times more Omega 3 than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber