Comparing Nutrients in 100 grams Blanched Almonds VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Blanched Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	2.22% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	3.6% 2.6g	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	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	1.23% 0.016mg	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	12.3% 49μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	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	7.83% 47IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	23.6% 236mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	9.56% 0.086mg	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	41% 3.28mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	NA	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	68.7% 481mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Almonds vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 100 grams of Blanched Almonds have 5.2 times more Vitamin B1, 3.5 times more Vitamin B2, 15.8 times more Vitamin B3, 7.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 395.8 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 g of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin E
• Both Blanched Almonds as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 100 grams of Blanched Almonds have 1.9 times more Calcium, 11.9 times more Copper, 7.6 times more Iron, 17.9 times more Magnesium, 5.5 times more Phosphorus, 5.6 times more Potassium, 1.4 times more Selenium and 12.9 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 g of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.5 times more Sodium and 20.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 19.7 times more Energy, 68.2 times more Fat, 790.6 times more Saturated Fat, 32.7 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 33 times more Fiber and 9 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 100 g of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 12.3 times more Omega 3 than Blanched Almonds.
• 100 grams of Blanched Almonds provide inadequate amounts of Omega 3
• 100 grams of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber