Comparing Nutrients in 1 pound Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.8% 168kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	61.7% 80g	130g per day for Men 19-50 years
Sugars	15% 11g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	37% 14g	125% 47.6g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	294% 2644μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	41% 0.54mg	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	20.4% 81.6μg	30.6% 122μg	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	19% 17.2mg	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	8.77% 1.3mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	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	37% 2.95mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	24% 168mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 409g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Oil Roasted Almonds:

• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.1 times more Vitamin B1, 19.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 89.6 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Oil Roasted Almonds:

• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 32.2 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 13.9 times more Calcium, 9.2 times more Copper, 5.7 times more Iron, 18.3 times more Magnesium, 12.6 times more Phosphorus, 5.1 times more Potassium, 13.7 times more Selenium and 6 times more Zinc than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 16.4 times more Energy, 275.9 times more Fat, 107.9 times more Saturated Fat, 190.4 times more Omega 6, 2.4 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 15.2 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Energy and Omega 6
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.