Comparing Nutrients in 100 calories Peanut Flavor Canned Meal Supplement Drink VS Roasted Almonds

Weight per 100 calories

• Peanut Flavor Canned Meal Supplement Drink: 99g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 5.9 times more energy per unit of mass than Peanut Flavor Canned Meal Supplement Drink, which is very high in comparison to other foods. Peanut Flavor Canned Meal Supplement Drink having average energy density.

Which food has more nutrients per 100 calories - Peanut Flavor Canned Meal Supplement Drink or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0% 0g	0.002% 0.002g	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	% 0.37g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 6g	% 0.79g	g per day for Men 19-50 years
Fiber	NA	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.59% 0.089mg	26.6% 4mg	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

	Peanut Flavor Canned Meal Supplement Drink	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	20.4% 0.18mg	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	27.2% 2.18mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.77% 16mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	3.06% 0.07mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	4.66% 158mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	NA	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	3.56% 53.5mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.1% 77g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peanut Flavor Canned Meal Supplement Drink vs Roasted Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 33.1 times more Vitamin B1, 6.4 times more Vitamin B2, 10.7 times more Vitamin B3, 31.4 times more Vitamin B5, 23.5 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 44.9 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Peanut Flavor Canned Meal Supplement Drink vs Roasted Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 2.4 times more Calcium, 3.5 times more Iron, 1.4 times more Phosphorus, 1.3 times more Potassium, 106.6 times more Sodium and 191.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Copper, 2.9 times more Magnesium, 5.3 times more Manganese and 1.3 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.

Comparison of macro-nutrients per 100 calories:

• Peanut Flavor Canned Meal Supplement Drink has 4.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Fat and 12.6 times more Omega 6 than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Protein per 100 kcal.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 100 kcal.