Comparing Nutrients in 100 grams SILK Peach soy yogurt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	SILK Peach soy yogurt	Blanched Almonds	Recommended Dietary Allowance
Energy	3.24% 94kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	6.4% 4.63g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.85% 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	NA	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19.6% 17.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	158% 23.8mg	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 Peach soy yogurt	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.6% 176mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	NA	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	NA	64% 268mg	420mg per day for Men 19-50 years
Manganese	NA	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	NA	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.07% 76.4g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of SILK Peach soy yogurt vs Blanched Almonds:

• SILK Peach soy yogurt has more Vitamin C than Blanched Almonds.

Comparing minerals per 100 grams for SILK Peach soy yogurt vs Blanched Almonds:

• SILK Peach soy yogurt has 16.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 5.1 times more Iron and 1.3 times more Sodium than SILK Peach soy yogurt.

Comparison of macro-nutrients per 100 grams:

• SILK Peach soy yogurt has 3.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Energy, 44.5 times more Fat, more Saturated Fat, 16.5 times more Fiber and 9.1 times more Protein than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Blanched Almonds have similar amounts of Carbohydrate per 100 g.
• Both SILK Peach soy yogurt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.