Comparing Nutrients in 500 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Almonds

Weight per 500 calories

• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 1351g
• Almonds: 86.4g

Almonds have 15.6 times more energy per unit of mass than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn, which is very high in comparison to other foods. Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix having low energy density.

Which food has more nutrients per 500 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	23% 0.36g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	45% 32.6g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	110% 42g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	33.8% 19g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Almonds	Recommended Dietary Allowance
Vitamin A	875% 7878μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.1mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61% 243μg	9.5% 38μg	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	57% 51.4mg	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	26% 3.9mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Almonds	Recommended Dietary Allowance
Calcium	28.4% 284mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	12.5% 500μg	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	110% 8.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.37% 4.05μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	33% 1219g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Almonds:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have more Vitamin A, 2.3 times more Vitamin B1, 2.1 times more Vitamin B3, 9.1 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B2 and 5.6 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Almonds:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 1.2 times more Phosphorus, 2.9 times more Potassium, 406.9 times more Sodium, 2.6 times more Zinc and 320.1 times more Water than Almonds.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Almonds have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 140.8 times more Omega 3, 5.3 times more Carbohydrate, 8.7 times more Sugars and 3.9 times more Fiber than Almonds.
• While Almonds contain 16 times more Fat, 6.2 times more Saturated Fat and 11.1 times more Omega 6 than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.