Comparing Nutrients in 14 ounces Canned Mixed Vegetables VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Mixed Vegetables	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.7% 194kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	54% 70g	130g per day for Men 19-50 years
Sugars	13% 9.57g	25% 18g	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	NA	0% 0g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	110% 41.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	257% 2314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	36% 0.47mg	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	24% 95μg	26.8% 107μg	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	22% 20mg	0% 0mg	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	7.67% 1.15mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	3.67% 147μg	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	52% 4.17mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	425% 9.76mg	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	24% 167mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.33% 345g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Mixed Vegetables versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Mixed Vegetables vs Oil Roasted Almonds:

• 14 ounces of Canned Mixed Vegetables have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2 times more Vitamin B1, 16.3 times more Vitamin B2, 6.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 89.6 times more Vitamin E than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Mixed Vegetables vs Oil Roasted Almonds:

• 14 ounces of Canned Mixed Vegetables have 214 times more Sodium and 31.1 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 10.8 times more Calcium, 13.1 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 4.3 times more Manganese, 11.1 times more Phosphorus, 2.4 times more Potassium, 13.7 times more Selenium and 7.5 times more Zinc than Canned Mixed Vegetables, Solids.
• 14 ounces of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Mixed Vegetables have more Omega 3 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 12.4 times more Energy, 220.7 times more Fat, 82.5 times more Saturated Fat, 155.4 times more Omega 6, 1.9 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fiber and 8.2 times more Protein than Canned Mixed Vegetables, Solids.
• 14 ounces of Canned Mixed Vegetables provide inadequate amounts of Energy and Omega 6
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3