Comparing Nutrients in 5 ounces Canned Mixed Vegetables with Liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Energy	1.76% 51kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.6% 2g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.27% 0.68mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	3.93% 0.051mg	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	26% 103μg	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	6% 5.4mg	0.16% 0.14mg	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	128% 19mg	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	Almond paste	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	71.5% 0.64mg	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	11.5% 0.92mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	52.8% 1.2mg	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	7.5% 52.4mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Mixed Vegetables with Liquids vs Almond paste:

• 5 ounces of Canned Mixed Vegetables with Liquids have 2.1 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 2.4 times more Vitamin B1, 10.4 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Almond paste provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Canned Mixed Vegetables Solids and Liquids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Mixed Vegetables with Liquids vs Almond paste:

• 5 ounces of Canned Mixed Vegetables with Liquids have 24.9 times more Sodium and 6.4 times more Water than Almond paste.
• While 5 oz of Almond paste contain 8.2 times more Calcium, 4.4 times more Copper, 2.5 times more Iron, 8.7 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium, 21 times more Selenium and 2.9 times more Zinc than Canned Mixed Vegetables Solids and Liquids.
• 5 ounces of Canned Mixed Vegetables with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 12.7 times more Energy, 111 times more Fat, 51.5 times more Saturated Fat, 6.2 times more Omega 3, 63.4 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 6.3 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• 5 ounces of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy and Omega 6