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

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 18.1 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is very high in comparison 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 - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.79g	g per day for Men 19-50 years
Fiber	4% 1.5g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	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	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	26.6% 4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	37.6% 376mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	20.4% 0.18mg	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	17.4% 1.4mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	7.63% 282g	0.011% 0.4g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 36.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B5, 6.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.5 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 and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 100 kcal.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 3 times more Potassium, 17.6 times more Selenium, 223.5 times more Sodium, 1.7 times more Zinc and 700.3 times more Water than Dry Roasted Almonds.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Almonds have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.5 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.