Comparing Nutrients in 300 calories Canned Mixed Vegetables VS Roasted Almonds

Weight per 300 calories

• Canned Mixed Vegetables: 612g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 12.2 times more energy per unit of mass than Canned Mixed Vegetables, Solids, which is very high in comparison to other foods. Canned Mixed Vegetables having low energy density.

Discover which food has more nutrients per 300 calories - Canned Mixed Vegetables or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Mixed Vegetables	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	48.3% 18.4g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	28.3% 16g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	397% 3569μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	5.25% 0.068mg	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	36.7% 147μg	6.9% 27.6μg	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	34% 30.6mg	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	12% 1.78mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.5% 165mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 227μg	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	80.4% 6.43mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	48.7% 1.1mg	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	36.7% 257mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	52.4% 1782mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	3.34% 1.84μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	14.4% 533g	0.033% 1.2g	3700g per day for Men 19-50 years

Canned Mixed Vegetables VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Mixed Vegetables or Roasted Almonds?

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables vs Roasted Almonds:

• 300 calories of Canned Mixed Vegetables have more Vitamin A, 7.3 times more Vitamin B1, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 7.1 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2 times more Vitamin B2 and 6.8 times more Vitamin E than Canned Mixed Vegetables, Solids.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Mixed Vegetables vs Roasted Almonds:

• 300 calories of Canned Mixed Vegetables have 1.2 times more Calcium, 3.4 times more Iron, 3.1 times more Manganese, 5 times more Potassium, 870.6 times more Sodium, 1.5 times more Zinc and 440.6 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.4 times more Magnesium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Roasted Almonds contain similar levels of Copper and Phosphorus per 300 calories.
• Both Canned Mixed Vegetables, Solids as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Mixed Vegetables have 39.1 times more Omega 3, 5.4 times more Carbohydrate, 6.1 times more Sugars, 3.4 times more Fiber and 1.5 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 17.2 times more Fat, 6.6 times more Saturated Fat and 12.2 times more Omega 6 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Mixed Vegetables provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3