Comparing Nutrients in 1 kilogram Canned Peas And Carrots with Liquids and Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	132% 42g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	276% 105g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	321% 2890μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	91% 1.18mg	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	45% 180μg	67.5% 270μg	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	73.3% 66mg	0% 0mg	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	1731% 260mg	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 Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 230mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1061% 9.55mg	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	94% 7.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	1070% 24.6mg	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	65.7% 460mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	173% 2600mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24% 882g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Carrots with Liquids and Salt VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Peas And Carrots with Liquids and Salt versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Peas And Carrots with Liquids and Salt vs Oil Roasted Almonds:

• 1 kilogram of Canned Peas And Carrots with Liquids and Salt has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 14.7 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots with Liquids and Salt and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Peas And Carrots with Liquids and Salt vs Oil Roasted Almonds:

• 1 kilogram of Canned Peas And Carrots with Liquids and Salt has 260 times more Sodium and 31.5 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 12.7 times more Calcium, 9.3 times more Copper, 4.9 times more Iron, 19.6 times more Magnesium, 6.9 times more Manganese, 10.1 times more Phosphorus, 7 times more Potassium, 4.6 times more Selenium and 5.3 times more Zinc than Canned Peas And Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Peas And Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 16 times more Energy, 204.3 times more Fat, 85.9 times more Saturated Fat, 128.8 times more Omega 6, 2.1 times more Carbohydrate, 5.3 times more Fiber and 9.8 times more Protein than Canned Peas And Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Peas And Carrots with Liquids and Salt provide inadequate amounts of Energy and Omega 6
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.