Comparing Nutrients in 14 ounces Peanut Flavor Canned Meal Supplement Drink VS 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	14% 401kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 24g	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	25% 14g	149% 83g	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	142% 1.7mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	43.7% 437mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	385% 8.86mg	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	62.4% 437mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Peanut Flavor Canned Meal Supplement Drink has 5.6 times more Vitamin B1, 1.8 times more Vitamin B3, 5.3 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 265.6 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Dry Roasted Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 14 oz.

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

• Peanut Flavor Canned Meal Supplement Drink has 18 times more Sodium and 32.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Calcium, 36.6 times more Copper, 1.7 times more Iron, 17.4 times more Magnesium, 31.4 times more Manganese, 4.3 times more Phosphorus, 4.5 times more Potassium and 7.9 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 5.9 times more Energy, 17.1 times more Fat, 7.2 times more Saturated Fat, 74.8 times more Omega 6, 1.4 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 Dry Roasted Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 14 oz.