Comparing Nutrients in 5 ounces Canned Peas And Carrots with Liquids and Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.86% 54kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	39% 15g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	45.5% 410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	13% 0.17mg	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	6.38% 25.5μg	9.57% 38.3μg	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	10.4% 9.36mg	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	245% 37mg	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 Peas And Carrots with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	150% 1.35mg	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	13.3% 1.06mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	152% 3.5mg	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	9.3% 65.2mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Carrots with Liquids and Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Peas And Carrots with Liquids and Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Peas And Carrots with Liquids and Salt vs Oil Roasted Almonds:

• 5 ounces of Canned Peas And Carrots with Liquids and Salt have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 14.7 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots with Liquids and Salt and Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Peas And Carrots with Liquids and Salt vs Oil Roasted Almonds:

• 5 ounces of Canned Peas And Carrots with Liquids and Salt have 260 times more Sodium and 31.5 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 12.7 times more Calcium, 9.3 times more Copper, 4.9 times more Iron, 19.6 times more Magnesium, 6.9 times more Manganese, 10.1 times more Phosphorus, 7 times more Potassium, 4.6 times more Selenium and 5.3 times more Zinc than Canned Peas And Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Peas And Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 16 times more Energy, 204.3 times more Fat, 85.9 times more Saturated Fat, 128.8 times more Omega 6, 2.1 times more Carbohydrate, 5.3 times more Fiber and 9.8 times more Protein than Canned Peas And Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Peas And Carrots with Liquids and Salt provide inadequate amounts of Energy and Omega 6
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.