Comparing Nutrients in 14 ounces Blanched Almonds VS Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Blanched Almonds	Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	4.23% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	34% 44.3g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	152% 85g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	31% 0.4mg	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	48.6% 194μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	49.4% 44.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	94% 937mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	39.2% 0.35mg	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	163% 13mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	40.6% 0.93mg	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	273% 1909mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.05% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Frozen Peas And Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Frozen Peas And Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Frozen Peas And Carrots:

• 14 ounces of Blanched Almonds have 8.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Peas And Carrots.
• While 14 oz of Frozen Peas And Carrots, Unprepared contain more Vitamin A and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Frozen Peas And Carrots provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Frozen Peas And Carrots:

• 14 ounces of Blanched Almonds have 8.7 times more Calcium, 11.5 times more Copper, 3 times more Iron, 14.9 times more Magnesium, 7.8 times more Manganese, 8 times more Phosphorus, 3.4 times more Potassium, 2.7 times more Selenium and 5.7 times more Zinc than Frozen Peas And Carrots.
• While 14 oz of Frozen Peas And Carrots, Unprepared contain 4.2 times more Sodium and 18.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 11.1 times more Energy, 111.7 times more Fat, 47.1 times more Saturated Fat, 68.3 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 6.3 times more Protein than Frozen Peas And Carrots.
• While 14 oz of Frozen Peas And Carrots, Unprepared contain 10 times more Omega 3 than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Frozen Peas And Carrots provide inadequate amounts of Energy and Omega 6