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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.66% 3.45g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	% 1.1g	% 7.84g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	65.3% 25g	38g per day for Men 19-50 years
Protein	10% 5.68g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	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	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Almonds	Recommended Dietary Allowance
Calcium	24.6% 246mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	11.4% 0.91mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	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	9.07% 63.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5% 185g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 21.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6, 17.1 times more Vitamin B7, 2.2 times more Vitamin B9 and 164.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Vitamin C in 7 oz.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.3 times more Molybdenum, 37 times more Sodium and 21.1 times more Water than Almonds.
• While Almonds contain 2.2 times more Calcium, 12.6 times more Copper, 8.1 times more Iron, 16.9 times more Magnesium, 10.5 times more Manganese, 15 times more Phosphorus, 6.1 times more Potassium, 2.1 times more Selenium and 10 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 17.5 times more Energy, 31 times more Fat, 18.5 times more Saturated Fat, 12.4 times more Carbohydrate, 10.6 times more Sugars, 25 times more Fiber and 7.4 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.