Comparing Nutrients in 1 kilogram Canned Mixed Vegetables with Liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Energy	12.4% 360kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	100% 38g	126% 48g	38g per day for Men 19-50 years
Protein	25.4% 14g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	27.7% 0.36mg	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	183% 730μg	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	42.2% 38mg	1.1% 1mg	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	903% 135mg	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 Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Calcium	21% 210mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	504% 4.54mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	81.3% 6.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	372% 8.56mg	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	53% 370mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	149% 2240mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Mixed Vegetables with Liquids versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Mixed Vegetables with Liquids vs Almond paste:

• 1 kilogram of Canned Mixed Vegetables with Liquids has 2.1 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 2.4 times more Vitamin B1, 10.4 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Almond paste provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Canned Mixed Vegetables Solids and Liquids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Mixed Vegetables with Liquids vs Almond paste:

• 1 kilogram of Canned Mixed Vegetables with Liquids has 24.9 times more Sodium and 6.4 times more Water than Almond paste.
• While 1 kg of Almond paste contains 8.2 times more Calcium, 4.4 times more Copper, 2.5 times more Iron, 8.7 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 21 times more Selenium and 2.9 times more Zinc than Canned Mixed Vegetables Solids and Liquids.
• 1 kilogram of Canned Mixed Vegetables with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 12.7 times more Energy, 111 times more Fat, 51.5 times more Saturated Fat, 6.2 times more Omega 3, 63.4 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 6.3 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• 1 kilogram of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy and Omega 6