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

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Blanched Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	12.7% 9.2g	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% 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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 8.85g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.75% 2.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	36.5% 365mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	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	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	5.18% 192g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, 71.1 times more Vitamin B2, 50 times more Vitamin B3, 31.4 times more Vitamin B5, more Vitamin B6, 49 times more Vitamin B9 and 3.8 times more Vitamin E than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Blanched 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 Blanched Almonds:

• Shelf Stable Unsweetened Almond Milk has 3.8 times more Sodium and 21.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 51.4 times more Copper, 11.7 times more Iron, 44.7 times more Magnesium, 45.9 times more Manganese, 53.4 times more Phosphorus, 9.8 times more Potassium, 32 times more Selenium and 49.5 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds contain 39.3 times more Energy, 54.7 times more Fat, 49.4 times more Saturated Fat, 49.1 times more Omega 6, 14.3 times more Carbohydrate, 5.7 times more Sugars, 49.5 times more Fiber and 53.5 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.