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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	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	3.83% 4.98g	23% 29.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	1.1% 0.43g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	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	1.74% 0.023mg	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	3.2% 12.8μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59% 1.4μg	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	11% 66.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.4% 174mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	7.6% 0.61mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	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	17.6% 123mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	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	4.54% 68mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Roasted Almonds:

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 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.
• 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
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in five ounces.

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

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 16 times more Sodium and 38.5 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 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.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Roasted Almonds contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.9 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 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.
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3