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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Blanched Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	2.66% 3.45g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.12% 0.81g	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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.1g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	76% 42.5g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22% 6.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	9.77% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	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	314% 47mg	2.06% 0.31mg	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

	Blanched Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	47% 468mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	18% 0.16mg	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	81.4% 6.5mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.63% 0.62mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Blanched Almonds have 1.2 times more Vitamin B1, 3.4 times more Vitamin B2, 21.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 152.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Blanched Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Blanched Almonds have 1.9 times more Calcium, 12.5 times more Copper, 7.1 times more Iron, 16.8 times more Magnesium, 8.8 times more Manganese, 15 times more Phosphorus, 5.5 times more Potassium, 1.6 times more Selenium and 9.5 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.9 times more Sodium and 20.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 17.9 times more Energy, 32.6 times more Fat, 19.2 times more Saturated Fat, 10.7 times more Carbohydrate, 11.3 times more Sugars, 19.8 times more Fiber and 7.5 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber