Comparing Nutrients in 1 kilogram Roasted Almonds VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	206% 5980kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	101% 131g	130g per day for Men 19-50 years
Sugars	67% 48.6g	43% 31g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	116% 44g	38g per day for Men 19-50 years
Protein	374% 210g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	57% 0.74mg	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	138% 550μg	47.5% 190μg	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	35.6% 32mg	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	1593% 239mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	268% 2680mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	92% 0.83mg	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	466% 37.3mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	165% 3.8mg	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	673% 4710mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	22.5% 832g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Dry Roasted Almonds have 10 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 62.9 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B1 per 1 kg.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Dry Roasted Almonds have 10.7 times more Calcium, 13.2 times more Copper, 4.5 times more Iron, 12.7 times more Magnesium, 5.9 times more Manganese, 9.2 times more Phosphorus, 4.2 times more Potassium, 6.7 times more Selenium and 6.8 times more Zinc than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 11.7 times more Sodium and 34.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 9.2 times more Energy, 350.3 times more Fat, 132 times more Saturated Fat, 244.2 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars, 2.5 times more Fiber and 7.3 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.9 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.