Comparing Nutrients in 7 ounces Shelf Stable Unsweetened Almond Milk VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.6g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	12% 8.63g	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% 0g	0.3% 0.22g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 7.84g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.75% 2.02μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.7% 12.6mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Almonds	Recommended Dietary Allowance
Calcium	36.5% 365mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	227% 2.05mg	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	6.95% 0.56mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.55% 18mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.18% 192g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Almonds.
• While Almonds contain more Vitamin B1, 113.8 times more Vitamin B2, 51.7 times more Vitamin B3, 47.1 times more Vitamin B5, more Vitamin B6, 55.9 times more Vitamin B7, 44 times more Vitamin B9 and 4 times more Vitamin E than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Shelf Stable Unsweetened Almond Milk vs Almonds:

• Shelf Stable Unsweetened Almond Milk has 72 times more Sodium and 21.9 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 51.6 times more Copper, 13.3 times more Iron, 45 times more Magnesium, 54.5 times more Manganese, more Molybdenum, 53.4 times more Phosphorus, 10.9 times more Potassium, 41 times more Selenium and 52 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 38.6 times more Energy, 52 times more Fat, 47.5 times more Saturated Fat, 48.9 times more Omega 6, 16.5 times more Carbohydrate, 5.4 times more Sugars, 62.5 times more Fiber and 52.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.