Comparing Nutrients in 7 ounces Peanut Flavor Canned Meal Supplement Drink VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.73g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 12g	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44% 1.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	339% 51mg	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

	Peanut Flavor Canned Meal Supplement Drink	Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	227% 2.05mg	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	54.6% 4.37mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Flavor Canned Meal Supplement Drink vs Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 284.8 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Peanut Flavor Canned Meal Supplement Drink vs Almonds:

• Peanut Flavor Canned Meal Supplement Drink has 54 times more Sodium and 17.6 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 34.4 times more Copper, 1.7 times more Iron, 16.9 times more Magnesium, 30.7 times more Manganese, 4.4 times more Phosphorus, 4.6 times more Potassium and 7.4 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 5.7 times more Energy, 16.3 times more Fat, 6.7 times more Saturated Fat, 71.2 times more Omega 6, 1.5 times more Carbohydrate and 6 times more Protein than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 7 oz.