| Nutrient | Homemade | Store-bought (unsweetened) | Notes |
|---|---|---|---|
| Calories | 40–60 kcal | 20–25 kcal | Higher in homemade due to more nuts |
| Carbohydrates | 2–9 g | 1–2 g | Varies with sweetener |
| • Sugar | 0–3 g | 0 g (unsweetened) | Low sugar if unsweetened |
| Protein | 1–2 g | <1 g | Not a high-protein milk |
| Fat | 2.5–5 g | 2–2.5 g | Mostly healthy fats |
| • Saturated Fat | 0.3–1 g | <0.5 g | Low saturated fat |
| Fiber | 0.5–1 g | 0–0.5 g | Higher in unstrained homemade |
| Calcium | 10–20 mg | Up to 300 mg (if fortified) | Often fortified in commercial brands |
| Iron | 0.5–1.5 mg | 0.2 mg | Nuts are a good source |
| Potassium | 40–150 mg | 15–40 mg | Varies widely |
| Magnesium | 10–30 mg | 5–15 mg | Helps with nerves & muscles |
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