Comparing Nutrients in 7 ounces Almonds VS SILK Chocolate, soymilk

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
SILK Chocolate, soymilk	14%	22%	64%

Macro Nutrients

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Energy	39.6% 1149kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	14.5% 18.8g	130g per day for Men 19-50 years
Sugars	12% 8.63g	21.4% 15.5g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	75% 42g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.44μg	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	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	SILK Chocolate, soymilk	Recommended Dietary Allowance
Calcium	53.4% 534mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	NA	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	92% 7.36mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	NA	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS SILK Chocolate, soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of SILK Chocolate, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs SILK Chocolate, soymilk:

• 7 ounces of Almonds have 5.4 times more Vitamin B2 and 4.4 times more Vitamin B9 than SILK Chocolate, soymilk.
• While 7 oz of SILK Chocolate, soymilk contain more Vitamin B12 and more Vitamin D than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Almonds as well as SILK Chocolate, soymilk have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almonds vs SILK Chocolate, soymilk:

• 7 ounces of Almonds have 2.2 times more Calcium, 6.3 times more Iron, 16.9 times more Magnesium, 5.1 times more Potassium, 2.4 times more Selenium and 12.5 times more Zinc than SILK Chocolate, soymilk.
• While 7 oz of SILK Chocolate, soymilk contain 41 times more Sodium and 19.6 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 10 times more Energy, 34.7 times more Fat, 18.5 times more Saturated Fat, 2.3 times more Carbohydrate, 15.6 times more Fiber and 10.3 times more Protein than SILK Chocolate, soymilk.
• While 7 oz of SILK Chocolate, soymilk contain 1.8 times more Sugars than Almonds.