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Comparing Nutrients in 300 calories AlmondsVS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

Almonds
51.8g
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
882g

Almonds have 17 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Almonds or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
31%
23%
46%
300 kcal ▼

Macro Nutrients

Almondsvs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g
Fat
7.73%7.5g
26 gvs7.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
6.16%1.97g
Saturated Fat
2.15%0.69g
1.97 gvs0.69 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
NA
0.002 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
NA
6.4 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
8.6%11g
Carbohydrate
26%34g
11 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.25g
Sugars
5%3.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
NA
≤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]
0.057 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
NA
0.088 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
NA
2.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
14%5.3g
6.48 gvs5.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
41.3%23g
11 gvs23 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
NA
Thiamine
0.11 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
118%1.54mg
Riboflavin
0.59 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.87 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.9%0.24mg
Vitamin B5
NA
Pantothenic acid
0.24 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
NA
Pyridoxine
0.071 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
5.7%22.8μg
Vitamin B9
15.4%61.8μg
Folates and Folic Acid
22.8 μgvs61.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
84.6%2.03μg
Cobalamin
0 μgvs2.03 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
60.3%362IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs362 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
88.5%13.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
13.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
14%139mg
Calcium
109%1085mg
139 mgvs1085 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
59.4%0.53mg
Copper
NA
0.53 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg
Iron
50.7%4.06mg
1.92 mgvs4.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
27.3%115mg
140 mgvs115 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
49%1.13mg
Manganese
NA
1.13 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
52%23.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
23.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
35.6%249mg
Phosphorus
130%909mg
249 mgvs909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%380mg
Potassium
30.4%1032mg
380 mgvs1032 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
3.86%2.12μg
Selenium
NA
2.12 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.035%0.52mg
Sodium
37%556mg
0.52 mgvs556 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
14.7%1.6mg
Zinc
8.02%0.88mg
1.6 mgvs0.88 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.3g
Water
22%812g
2.3 gvs812 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:
Comparing minerals per 300 calories for Almonds vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Blanched AlmondsAlmondsVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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