Comparing Nutrients in 100 grams Almonds VS Vanilla Flavor Sweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%

Macro Nutrients

	Almonds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Energy	20% 579kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	5.07% 6.6g	130g per day for Men 19-50 years
Sugars	6% 4.35g	8.62% 6.25g	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	0.15% 0.11g	NA	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	37.8% 21g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Almonds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	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	7% 42IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Calcium	27% 269mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	1.9% 0.017mg	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	46.4% 3.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	1.43% 0.033mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Vanilla Flavor Sweetened Almond Milk:

• Almonds have 13.7 times more Vitamin B1, 6.4 times more Vitamin B2, 48.2 times more Vitamin B3, 52.3 times more Vitamin B5, 45.7 times more Vitamin B6, 44 times more Vitamin B9 and 9.1 times more Vitamin E than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Vanilla Flavor Sweetened Almond Milk:

• Almonds have 1.4 times more Calcium, 60.6 times more Copper, 12.4 times more Iron, 38.6 times more Magnesium, 66 times more Manganese, 60.1 times more Phosphorus, 14.7 times more Potassium, 41 times more Selenium and 5 times more Zinc than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 63 times more Sodium and 20.8 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 15.2 times more Energy, 48 times more Fat, more Saturated Fat, 59.3 times more Omega 6, 3.3 times more Carbohydrate, 31.3 times more Fiber and 50.4 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 1.4 times more Sugars than Almonds.
• Both Almonds as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.