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Comparing Nutrients in 7 ounces AlmondsVS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
35%
44%
21%
7 oz ▼

Macro Nutrients

39.6%1149kcal
Energy
2.26%65.5kcal
1149 kcalvs65.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
3.3%3.2g
99 gvs3.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
23.6%7.54g
Saturated Fat
1.28%0.41g
7.54 gvs0.41 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.37%0.006g
Omega 3
NA
0.006 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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144%24.5g
Omega 6
NA
24.5 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
33%42.8g
Carbohydrate
2.66%3.45g
42.8 gvs3.45 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
12%8.63g
Sugars
1.12%0.81g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.63 gvs0.81 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.3%0.22g
Fructose
0%0g
≤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]
0.22 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.34g
Glucose
%0g
0.34 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%7.84g
Sucrose
%1.1g
7.84 gvs1.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
65.3%25g
Fiber
2.6%0.99g
25 gvs0.99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
75%42g
Protein
10%5.68g
42 gvs5.68 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13%115μg
RAE, retinol activity equivalents
0 μgvs115 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
34%0.41mg
Vitamin B1
25.5%0.31mg
Thiamine
0.41 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
174%2.26mg
Vitamin B2
31.6%0.41mg
Riboflavin
2.26 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
45%7.18mg
Vitamin B3
2.05%0.33mg
Niacin, nicotinic acid, niacinamide
7.18 mgvs0.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.7%0.93mg
Vitamin B5
3.25%0.16mg
Pantothenic acid
0.93 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
21%0.27mg
Vitamin B6
7.48%0.097mg
Pyridoxine
0.27 mgvs0.097 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
377%113μg
Vitamin B7
22%6.63μg
Biotin
113 μgvs6.63 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
22%87.3μg
Vitamin B9
9.77%39μg
Folates and Folic Acid
87.3 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
92%2.2μg
Cobalamin
0 μgvs2.2 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
16.2%97IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs97 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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339%51mg
Vitamin E
2.06%0.31mg
Tocopherols and Tocotrienols
51 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

53.4%534mg
Calcium
24.6%246mg
534 mgvs246 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.05mg
Copper
18%0.16mg
2.05 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
92%7.36mg
Iron
11.4%0.91mg
7.36 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg
Magnesium
7.56%31.8mg
536 mgvs31.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
188%4.32mg
Manganese
18%0.41mg
4.32 mgvs0.41 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
200%90μg
Molybdenum
258%116μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
90 μgvs116 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg
Phosphorus
9.07%63.5mg
955 mgvs63.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
42.8%1455mg
Potassium
7%238mg
1455 mgvs238 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
14.8%8.14μg
Selenium
7%3.85μg
8.14 μgvs3.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
4.9%73.4mg
2 mgvs73.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
56.3%6.2mg
Zinc
5.63%0.62mg
6.2 mgvs0.62 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.24%8.75g
Water
5%185g
8.75 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:
Comparing minerals per 7 ounces for Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:
Comparison of macro-nutrients per 7 ounces:



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