Comparing Nutrients in 300 calories Canned Mixed Vegetables with Liquids VS Blanched Almonds

Weight per 300 calories

• Canned Mixed Vegetables with Liquids: 833g
• Blanched Almonds: 50.8g

Blanched Almonds have 16.4 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is very high in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	83.3% 31.7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	21% 12g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	4.5% 0.058mg	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	37.5% 150μg	6.23% 25μg	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	35% 31.7mg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	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	67.7% 5.4mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	40.6% 0.93mg	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	44% 308mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	20.3% 752g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables with Liquids vs Blanched Almonds:

• Canned Mixed Vegetables Solids and Liquids have 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 6 times more Vitamin B5, 11 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Canned Mixed Vegetables Solids and Liquids and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables with Liquids vs Blanched Almonds:

• Canned Mixed Vegetables Solids and Liquids have 1.5 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 193.2 times more Sodium, 2.8 times more Zinc and 327.9 times more Water than Blanched Almonds.
• Both Canned Mixed Vegetables Solids and Liquids and Blanched Almonds have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 131.1 times more Omega 3, 6.3 times more Carbohydrate and 6.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 12.8 times more Fat, 4.7 times more Saturated Fat and 8.6 times more Omega 6 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.