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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	10% 7.24g	12.5% 9.03g	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% 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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	55% 21g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, with added calcium, vitamins A and D VS Oil 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 Oil 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 Oil 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 Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.2 times more Vitamin B1, 4.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9 and 236.1 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 Oil 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 Oil 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 Oil Roasted Almonds:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have 47 times more Sodium and 32.3 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Calcium, 5.8 times more Copper, 8.8 times more Iron, 18.3 times more Magnesium, 39.7 times more Manganese, 10.8 times more Phosphorus, 5.7 times more Potassium, 1.8 times more Selenium and 11.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 14.1 times more Energy, 37.5 times more Fat, 20.5 times more Saturated Fat, 23.1 times more Omega 6, 3.6 times more Carbohydrate, 52.5 times more Fiber and 8.2 times more Protein 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 Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3