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Compare Nutrients in 100 calories Chocolate SoymilkVS Almonds

Weight per 100 calories

Chocolate Soymilk
159g
Almonds
17g

Almonds have 9.2 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is very high in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 100 calories - Chocolate Soymilk or Almonds?

Macros Ratio

ProteinsFatsCarbs

Chocolate Soymilk
14%
22%
64%
Almonds
14%
72%
14%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
2.9%
2.9%
0.035 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
32%
15%
0.416 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.1%
3.9%
0.814 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.4%
1.85%
0.122 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
46%
0%
1.111 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3%
0%
2.698 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.11%
29.5%
0.016 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
3.97%
0%
4.762 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4.37%
1.9%
17.46 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkAlmonds
Calcium
3.97%
4.65%
39.683 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
36%
19.8%
0.327 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
9.53%
8%
0.762 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.95%
11.7%
23.81 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
16%
NA mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11.6%
12%
80.952 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.68%
3.72%
226.984 mg126.598 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
14%
1.3%
7.619 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
5.6%
0.01%
84.127 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.9%
4.9%
0.54 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Chocolate Soymilk vs Almonds:
Unfortified Chocolate Soymilk has 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B6 and 2.3 times more Folate than Almonds. While Almonds contain 276.7 times more Vitamin E than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Thiamine per 100 kcal.

Comparing minerals per 100 calories for Chocolate Soymilk vs Almonds:
Unfortified Chocolate Soymilk has 1.8 times more Copper, 1.8 times more Potassium, 10.8 times more Selenium and 486.3 times more Sodium than Almonds. While Almonds contain 2 times more Magnesium than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Calcium, Iron, Phosphorus and Zinc per 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkAlmonds
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.5%
8.9%
2.429 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.4%
6.52%
3.587 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
12%
2.86%
15.794 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
17%
1.04%
12.476 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.67%
5.7%
0.635 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.2%
2.05%
0.381 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.44%
0.06%
0.119 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.45%
12.5%
0.927 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
3.67%
0.02%
135.889 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Unfortified Chocolate Soymilk has 4.2 times more Carbohydrate, 16.6 times more Sugars, 119 times more Omega 3 and 178.3 times more Water than Almonds. While Almonds contain 3.6 times more Fat, 3.4 times more Fiber, 1.7 times more Saturated Fat and 2.3 times more Omega 6 than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Almonds have similar amounts of Energy and Protein per 100 kcal.