Comparing Nutrients in 100 calories Almonds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 100 calories

• Almonds: 17.3g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Almonds have 17.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Almonds or 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%

Macro Nutrients

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.7% 1.24g	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	0.026% 0.019g	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	% 0.029g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.7g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	4% 1.5g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	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	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	3.15% 0.47mg	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

	Almonds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	27.6% 0.25mg	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	8% 0.64mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	7.63% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Almonds have 1.2 times more Vitamin B3 and 9.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 13.2 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B5, 6.3 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B7 per 100 kcal.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 8.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 22.6 times more Molybdenum, 2.9 times more Potassium, 8.3 times more Selenium, 649.2 times more Sodium, 1.8 times more Zinc and 370.6 times more Water than Almonds.
• Both Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.8 times more Fat and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.4 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Protein than Almonds.
• Both Almonds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Almonds as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.