Comparing Nutrients in 300 calories SoymilkVS Almonds

Weight per 300 calories

Soymilk

556g

Almonds

51.8g

Almonds have 10.7 times more energy per unit of mass than Soymilk Unfortified, which is very high in comparison to other foods. Soymilk having low energy density.

Which food has more nutrients per 300 calories - Soymilk or Almonds?

Macros Ratio

Protein Fat Carbs

Soymilk

24%

29%

47%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Soymilkvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

10%9.72g

Fat

26.7%26g

9.72 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

3.56%1.14g

Saturated Fat

6.16%1.97g

1.14 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

26%0.42g

Omega 3

0.097%0.002g

0.42 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

19%3.24g

Omega 6

37.6%6.4g

3.24 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

27%35g

Carbohydrate

8.6%11g

35 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

30.6%22g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

8.77%3.33g

Fiber

17%6.48g

3.33 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

32.4%18g

Protein

19.6%11g

18 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soymilkvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

27.8%0.33mg

Vitamin B1

8.85%0.11mg

Thiamine

0.33 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

29.5%0.38mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.38 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

18%2.85mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.85 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.4%2.07mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

2.07 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

33%0.43mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.43 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

25%100μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

100 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

4.07%0.61mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.61 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

14%16.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Soymilkvs Almonds

14%139mg

Calcium

14%139mg

139 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

79%0.71mg

Copper

59.4%0.53mg

0.71 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

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 .

Find Legumes rich in Fluoride

44.4%3.56mg

Iron

24%1.92mg

3.56 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

33%139mg

Magnesium

33.3%140mg

139 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

54%1.24mg

Manganese

49%1.13mg

1.24 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

41.3%289mg

Phosphorus

35.6%249mg

289 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

19.3%656mg

Potassium

11%380mg

656 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

48.5%26.7μg

Selenium

3.86%2.12μg

26.7 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

19%283mg

Sodium

0.035%0.52mg

283 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

6.06%0.67mg

Zinc

14.7%1.6mg

0.67 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

13.2%489g

Water

0.062%2.3g

489 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Soymilk vs Almonds:

Soymilk Unfortified has 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 6 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 1.5 times more Vitamin B2 and 21.7 times more Vitamin E than Soymilk Unfortified.
Both Soymilk Unfortified as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soymilk vs Almonds:

Soymilk Unfortified has 1.3 times more Copper, 1.8 times more Iron, 1.7 times more Potassium, 12.6 times more Selenium, 546.8 times more Sodium and 214.1 times more Water than Almonds.
While Almonds contain 2.4 times more Zinc than Soymilk Unfortified.
Both Soymilk Unfortified and Almonds have similar amounts of Calcium, Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soymilk Unfortified has 268.1 times more Omega 3, 3.1 times more Carbohydrate, 9.8 times more Sugars and 1.7 times more Protein than Almonds.
While Almonds contain 2.7 times more Fat, 1.7 times more Saturated Fat, 2 times more Omega 6 and 1.9 times more Fiber than Soymilk Unfortified.
Both Soymilk Unfortified and Almonds have similar amounts of Energy per 300 kcal.
Both Soymilk Unfortified as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoymilkVS Soy protein concentrate, produced by alcohol extractionAlmondsVS Soy protein concentrate, produced by alcohol extractionSoymilkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories SoymilkVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Soymilk or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: