Comparing Nutrients in 1 pound Frozen Mixed Vegetables VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Energy	11.3% 327kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	227% 164g	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	47.7% 18g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	27% 15g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Vitamin A	128% 1152μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	12.6% 0.16mg	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	33% 132μg	82.8% 331μg	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	52.4% 47mg	0.5% 0.45mg	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	409% 61.4mg	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

	Frozen Mixed Vegetables	Almond paste	Recommended Dietary Allowance
Calcium	11.3% 113mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	229% 2.06mg	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	54% 4.3mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	169% 3.9mg	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	38.2% 268mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10% 372g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Mixed Vegetables vs Almond paste:

• Frozen Mixed Vegetables, Unprepared have more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 104 times more Vitamin C than Almond paste.
• While Almond paste contains 4.9 times more Vitamin B2 and 2.5 times more Vitamin B9 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Almond paste have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Mixed Vegetables, Unprepared as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Mixed Vegetables vs Almond paste:

• Frozen Mixed Vegetables, Unprepared have 5.2 times more Sodium and 5.8 times more Water than Almond paste.
• While Almond paste contains 6.9 times more Calcium, 4.9 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium, 10.5 times more Selenium and 3.3 times more Zinc than Frozen Mixed Vegetables, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Almond paste contains 6.4 times more Energy, 53.3 times more Fat, 26.8 times more Saturated Fat, 3.2 times more Omega 3, 32.2 times more Omega 6, 3.5 times more Carbohydrate and 2.7 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Almond paste have similar amounts of Fiber per 1 lb.
• Both Frozen Mixed Vegetables, Unprepared as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.