Comparing Nutrients in 5 ounces Canned Mixed Vegetables VS 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	2.4% 69.5kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	11% 4.25g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	92% 826μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	15% 0.19mg	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	8.5% 34μg	19.5% 78μg	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	7.87% 7.1mg	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	2.74% 0.41mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52.4μg	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	18.6% 1.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	138% 3.16mg	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	8.5% 59.5mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Mixed Vegetables versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Mixed Vegetables vs Roasted Almonds:

• 5 ounces of Canned Mixed Vegetables have more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Vitamin B1, 24.9 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 82.4 times more Vitamin E than Canned Mixed Vegetables, Solids.
• 5 ounces of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, 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 five ounces.

Comparing minerals per 5 ounces for Canned Mixed Vegetables vs Roasted Almonds:

• 5 ounces of Canned Mixed Vegetables have 71.3 times more Sodium and 36.1 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 9.9 times more Calcium, 15.1 times more Copper, 3.6 times more Iron, 17.4 times more Magnesium, 3.9 times more Manganese, 11.2 times more Phosphorus, 2.5 times more Potassium, 6.7 times more Selenium and 8.1 times more Zinc than Canned Mixed Vegetables, Solids.
• 5 ounces of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mixed Vegetables have 3.2 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12.2 times more Energy, 210.2 times more Fat, 80.2 times more Saturated Fat, 148.8 times more Omega 6, 2.3 times more Carbohydrate, 2 times more Sugars, 3.6 times more Fiber and 8.1 times more Protein than Canned Mixed Vegetables, Solids.
• 5 ounces of Canned Mixed Vegetables provide inadequate amounts of Energy and Omega 6
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3