Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Oil Roasted Almonds	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	209% 6070kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	38.3% 28g	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% 0g	19% 13.7g	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	% 0.4g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0.9g	g per day for Men 19-50 years
Fiber	276% 105g	13% 5g	38g per day for Men 19-50 years
Protein	379% 212g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	54.6% 0.71mg	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	67.5% 270μg	52.5% 210μg	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	603% 543mg	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	1731% 260mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	291% 2910mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	75.6% 0.68mg	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	460% 36.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	34.3% 0.79mg	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	666% 4660mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Canned Low Sodium Vegetable Juice Cocktail:

• Oil Roasted Almonds have 1.8 times more Vitamin B1, 23.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.5 times more Vitamin E than Canned Low Sodium Vegetable Juice Cocktail.
• While Canned Low Sodium Vegetable Juice Cocktail contains more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Low Sodium Vegetable Juice Cocktail have similar amounts of Vitamin B5 per 1 kg.
• Both Oil Roasted Almonds as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Canned Low Sodium Vegetable Juice Cocktail:

• Oil Roasted Almonds have 19.4 times more Calcium, 14 times more Copper, 12.7 times more Iron, 22.8 times more Magnesium, 31.1 times more Manganese, 24.5 times more Phosphorus, 3.4 times more Potassium, 20.5 times more Selenium and 25.6 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While Canned Low Sodium Vegetable Juice Cocktail contains 55 times more Sodium and 33.6 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 31.9 times more Energy, 172.4 times more Fat, 47.3 times more Saturated Fat, 208 times more Omega 6, 4.6 times more Carbohydrate, 1.6 times more Sugars, 21 times more Fiber and 23.3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While Canned Low Sodium Vegetable Juice Cocktail contains more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.