Comparing Nutrients in 5 ounces Enhanced Soymilk VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Enhanced Soymilk	Roasted Almonds	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.76% 4.9g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	15% 0.19mg	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	11.3% 45.4μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.8% 1.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.3% 10.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11% 66.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	173% 1.56mg	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	8.7% 0.69mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	NA	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	NA	95% 668mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enhanced Soymilk vs Roasted Almonds:

• Enhanced Soymilk has 1.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2, 1.7 times more Vitamin B9 and 9.5 times more Vitamin E than Enhanced Soymilk.
• Both Enhanced Soymilk and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Enhanced Soymilk vs Roasted Almonds:

• Enhanced Soymilk has 16.7 times more Sodium and 37.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium, 8.9 times more Copper, 7.6 times more Iron, 5.1 times more Potassium and 13.8 times more Zinc than Enhanced Soymilk.
• Both Enhanced Soymilk and Dry Roasted Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 13.3 times more Energy, 26.4 times more Fat, 19.9 times more Saturated Fat, 6.1 times more Carbohydrate, 1.9 times more Sugars, 27.3 times more Fiber and 7.1 times more Protein than Enhanced Soymilk.
• Both Enhanced Soymilk as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.