Comparing Nutrients in 14 ounces Peanut Flavor Canned Meal Supplement Drink VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Almonds	Recommended Dietary Allowance
Energy	14% 401kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 1.47g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 24g	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	25% 14g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.6% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	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	2.4% 0.36mg	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	43.7% 437mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	455% 4.1mg	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	109% 8.73mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.4% 437mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Flavor Canned Meal Supplement Drink vs Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 284.8 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Peanut Flavor Canned Meal Supplement Drink vs Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 54 times more Sodium and 17.6 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 34.4 times more Copper, 1.7 times more Iron, 16.9 times more Magnesium, 30.7 times more Manganese, 4.4 times more Phosphorus, 4.6 times more Potassium and 7.4 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 5.7 times more Energy, 16.3 times more Fat, 6.7 times more Saturated Fat, 71.2 times more Omega 6, 1.5 times more Carbohydrate and 6 times more Protein than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 14 oz.