Comparing Nutrients in 100 grams Vitasoy USA, Vitasoy Light Vanilla Soymilk VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Vitasoy Light Vanilla Soymilk	21%	24%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Almonds	Recommended Dietary Allowance
Energy	1.03% 30kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4% 2.9g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.4% 0.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.5% 33IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	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

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	NA	115% 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	3.75% 0.3mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	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	2.4% 82mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Almonds:

• Vitasoy USA, Vitasoy Light Vanilla Soymilk has more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 8.1 times more Vitamin B2 and 4.4 times more Vitamin B9 than Vitasoy USA, Vitasoy Light Vanilla Soymilk.

Comparing minerals per 100 grams for Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Almonds:

• Vitasoy USA, Vitasoy Light Vanilla Soymilk has 49 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 2.2 times more Calcium, 12.4 times more Iron, 27 times more Magnesium, 8.9 times more Potassium and 8.4 times more Zinc than Vitasoy USA, Vitasoy Light Vanilla Soymilk.

Comparison of macro-nutrients per 100 grams:

• Almonds contain 19.3 times more Energy, 60.9 times more Fat, 21.1 times more Saturated Fat, 5.3 times more Carbohydrate, 1.5 times more Sugars, 125 times more Fiber and 13.2 times more Protein than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• Both Vitasoy USA, Vitasoy Light Vanilla Soymilk as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.