Lets compare vitamin content per 14 ounces of Almonds vs Canola Oil:
Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin E than Canola Oil.
While Canola Oil contains more Vitamin K than Almonds.
Both Almonds as well as Canola Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Canola Oil:
Almonds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.
Comparison of macro-nutrients per 14 ounces:
Almonds have more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
While Canola Oil contains 1.5 times more Energy, 2 times more Fat, 1.9 times more Saturated Fat, 3045.7 times more Omega 3 and 1.5 times more Omega 6 than Almonds.
Both Almonds as well as Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.