Comparing Nutrients in 14 ounces Frozen Mixed Vegetables VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Energy	9.85% 286kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	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	41.8% 16g	50% 19g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Vitamin A	112% 1008μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	28.8% 115μg	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	46% 41.3mg	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

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Calcium	9.92% 99mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	200% 1.8mg	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	47% 3.77mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	33.5% 234mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.8% 326g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Mixed Vegetables vs Almond paste:

• Frozen Mixed Vegetables, Unprepared have more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 104 times more Vitamin C than Almond paste.
• While Almond paste contains 4.9 times more Vitamin B2 and 2.5 times more Vitamin B9 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Almond paste have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Mixed Vegetables, Unprepared as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Mixed Vegetables vs Almond paste:

• Frozen Mixed Vegetables, Unprepared have 5.2 times more Sodium and 5.8 times more Water than Almond paste.
• While Almond paste contains 6.9 times more Calcium, 4.9 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium, 10.5 times more Selenium and 3.3 times more Zinc than Frozen Mixed Vegetables, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Almond paste contains 6.4 times more Energy, 53.3 times more Fat, 26.8 times more Saturated Fat, 3.2 times more Omega 3, 32.2 times more Omega 6, 3.5 times more Carbohydrate and 2.7 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Almond paste have similar amounts of Fiber per 14 oz.
• Both Frozen Mixed Vegetables, Unprepared as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.