Comparing Nutrients in 1 pound Frozen Mixed Vegetables VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Mixed Vegetables	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.3% 327kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	47% 61g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	47.7% 18g	125% 47.6g	38g per day for Men 19-50 years
Protein	27% 15g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	33% 132μg	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	52.4% 47mg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	38.2% 268mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	127% 14mg	11mg per day for Men 19-50 years
Water	10% 372g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Mixed Vegetables vs Oil Roasted Almonds:

• Frozen Mixed Vegetables, Unprepared have more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Oil Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Frozen Mixed Vegetables, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Mixed Vegetables vs Oil Roasted Almonds:

• Frozen Mixed Vegetables, Unprepared have 47 times more Sodium and 29.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.6 times more Calcium, 10.3 times more Copper, 3.9 times more Iron, 11.4 times more Magnesium, 10.1 times more Manganese, 7.9 times more Phosphorus, 3.3 times more Potassium, 10.3 times more Selenium and 6.8 times more Zinc than Frozen Mixed Vegetables, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Mixed Vegetables, Unprepared have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.4 times more Energy, 106.1 times more Fat, 42.9 times more Saturated Fat, 78.1 times more Omega 6, 1.3 times more Carbohydrate, 2.6 times more Fiber and 6.4 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.