Comparing Nutrients in 100 grams SILK Light Chocolate, soymilk VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
SILK Light Chocolate, soymilk	16%	11%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	SILK Light Chocolate, soymilk	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.7% 49kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.96% 9.05g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	10.8% 7.82g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	SILK Light Chocolate, soymilk	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.08% 0.12mg	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	2.5% 10μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.3% 1.23μg	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	8.17% 49IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	173% 26mg	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

	SILK Light Chocolate, soymilk	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	NA	106% 0.96mg	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	7.38% 0.59mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	NA	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Light Chocolate, soymilk VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of SILK Light Chocolate, soymilk versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of SILK Light Chocolate, soymilk vs Oil Roasted Almonds:

• 100 grams of SILK Light Chocolate, soymilk have more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.7 times more Vitamin B2 and 2.7 times more Vitamin B9 than SILK Light Chocolate, soymilk.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• Both SILK Light Chocolate, soymilk as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for SILK Light Chocolate, soymilk vs Oil Roasted Almonds:

• 100 grams of SILK Light Chocolate, soymilk have 41 times more Sodium and 31.3 times more Water than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2.4 times more Calcium, 6.2 times more Iron, 17.1 times more Magnesium, 4.9 times more Potassium, 2.4 times more Selenium and 12.3 times more Zinc than SILK Light Chocolate, soymilk.

Comparison of macro-nutrients per 100 grams:

• 100 grams of SILK Light Chocolate, soymilk have 1.7 times more Sugars than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 12.4 times more Energy, 89 times more Fat, more Saturated Fat, 2 times more Carbohydrate, 13.1 times more Fiber and 10.3 times more Protein than SILK Light Chocolate, soymilk.
• 100 grams of SILK Light Chocolate, soymilk provide inadequate amounts of Energy