Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cooked Frozen Mixed Vegetables

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cooked Frozen Mixed Vegetables: 769g

Oil Roasted Almonds have 9.3 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has very high energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.13% 0.15g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	77.5% 101g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	33% 24g	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	0% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	89% 34g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	183% 1646μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	43.8% 0.57mg	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	5.56% 22.2μg	36.5% 146μg	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	0% 0mg	27.4% 24.6mg	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	143% 21.4mg	19.5% 2.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	24% 240mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	71% 0.64mg	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	38% 3.03mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	40.3% 169mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	127% 2.9mg	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	55% 384mg	56% 392mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	17.3% 640g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Oil Roasted Almonds have 7.3 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 7.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 6.2 times more Vitamin B5, 5.9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Oil Roasted Almonds have 1.2 times more Calcium, 1.2 times more Copper, 1.3 times more Magnesium and 1.5 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.1 times more Iron, 1.4 times more Manganese, 2.3 times more Potassium, 326.8 times more Sodium, 1.5 times more Zinc and 277.6 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 39.4 times more Fat, 14.5 times more Saturated Fat and 27.3 times more Omega 6 than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain more Omega 3, 6.9 times more Carbohydrate, 6.4 times more Sugars, 3.9 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.