Comparing Nutrients in 14 ounces Canned Mixed Vegetables with Liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Energy	4.93% 143kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	50% 19g	38g per day for Men 19-50 years
Protein	10% 5.64g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	11% 0.14mg	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	18% 71.4μg	72.4% 290μg	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	16.8% 15mg	0.44% 0.4mg	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	NA	358% 53.7mg	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

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	200% 1.8mg	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	32.2% 2.58mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	148% 3.4mg	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	21% 147mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	59.3% 889mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.68% 358g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Mixed Vegetables with Liquids versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Mixed Vegetables with Liquids vs Almond paste:

• 14 ounces of Canned Mixed Vegetables with Liquids have 2.1 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 2.4 times more Vitamin B1, 10.4 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Almond paste provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Canned Mixed Vegetables Solids and Liquids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Mixed Vegetables with Liquids vs Almond paste:

• 14 ounces of Canned Mixed Vegetables with Liquids have 24.9 times more Sodium and 6.4 times more Water than Almond paste.
• While 14 oz of Almond paste contain 8.2 times more Calcium, 4.4 times more Copper, 2.5 times more Iron, 8.7 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 21 times more Selenium and 2.9 times more Zinc than Canned Mixed Vegetables Solids and Liquids.
• 14 ounces of Canned Mixed Vegetables with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 12.7 times more Energy, 111 times more Fat, 51.5 times more Saturated Fat, 6.2 times more Omega 3, 63.4 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 6.3 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• 14 ounces of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy and Omega 6