Comparing Nutrients in 7 ounces Blanched Almonds VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Blanched Almonds	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	10% 13g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	14.7% 10.7g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	8.4% 0.11mg	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	24.3% 97μg	14.4% 57.5μg	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	0% 0mg	6.17% 5.56mg	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	314% 47mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	47% 468mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	21.4% 0.19mg	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	81.4% 6.5mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	20.8% 0.48mg	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	136% 955mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Beets with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Canned Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Canned Beets with Liquids:

• 7 ounces of Blanched Almonds have 19.1 times more Vitamin B1, 18.7 times more Vitamin B2, 23.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 791.7 times more Vitamin E than Canned Beets with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain more Vitamin C than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 7 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Canned Beets with Liquids:

• 7 ounces of Blanched Almonds have 18.2 times more Calcium, 10.6 times more Copper, 5.2 times more Iron, 16.8 times more Magnesium, 7.6 times more Manganese, 30.1 times more Phosphorus, 4.6 times more Potassium, 6.4 times more Selenium and 12.9 times more Zinc than Canned Beets with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain 20.3 times more Water than Blanched Almonds.
• 7 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 21.1 times more Energy, 750.3 times more Fat, 359.4 times more Saturated Fat, 537.6 times more Omega 6, 2.8 times more Carbohydrate, 8.3 times more Fiber and 26.8 times more Protein than Canned Beets with Liquids.
• Both Blanched Almonds and Canned Beets with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Beets with Liquids provide inadequate amounts of Energy, Omega 6 and Protein
• Both Blanched Almonds as well as Canned Beets Solids and Liquids provide inadequate amounts of Omega 3 in seven ounces.