Comparing Nutrients in 7 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	32% 41.7g	130g per day for Men 19-50 years
Sugars	10% 7.24g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	70.3% 1.7μg	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	14.2% 85.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	242% 2.2mg	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	10.4% 0.83mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85.3mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Roasted Almonds:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 8.6 times more Vitamin B3, 3.1 times more Vitamin B5, 4.4 times more Vitamin B6, 6.1 times more Vitamin B9 and 217.3 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Roasted Almonds:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 15.7 times more Sodium and 37.5 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.2 times more Calcium, 6.7 times more Copper, 8.9 times more Iron, 18.6 times more Magnesium, 36 times more Manganese, 11 times more Phosphorus, 5.8 times more Potassium and 12.7 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 7.5 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 13.9 times more Energy, 35.7 times more Fat, 20 times more Saturated Fat, 22.2 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Sugars, 54.5 times more Fiber and 8.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3