Comparing Nutrients in 1 kilogram Almonds VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	200% 5790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	71.2% 93g	130g per day for Men 19-50 years
Sugars	60% 43.5g	33.2% 24g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	79% 30g	38g per day for Men 19-50 years
Protein	378% 212g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	648% 5830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	60% 240μg	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	55.6% 50mg	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	1709% 256mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	269% 2690mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.25% 370μg	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	464% 37mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	247% 5.68mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	143% 2140mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.5% 870g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Canned Mixed Vegetables:

• Almonds have 4.5 times more Vitamin B1, 23.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 88.4 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Canned Mixed Vegetables:

• Almonds have 10 times more Calcium, 14.1 times more Copper, 3.5 times more Iron, 16.9 times more Magnesium, 3.8 times more Manganese, 11.5 times more Phosphorus, 2.5 times more Potassium, 13.7 times more Selenium and 7.6 times more Zinc than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 214 times more Sodium and 19.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 11.8 times more Energy, 199.7 times more Fat, 74.5 times more Saturated Fat, 141.7 times more Omega 6, 2.3 times more Carbohydrate, 1.8 times more Sugars, 4.2 times more Fiber and 8.2 times more Protein than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 10.7 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.