Comparing Nutrients in 7 ounces Blanched Almonds VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.9% 0.33g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	12% 8.65g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	76% 42.5g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	105% 945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	13.3% 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	24.3% 97μg	13% 51.6μg	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	18% 16mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	16.8% 0.15mg	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	23.3% 1.87mg	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	17.4% 0.4mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Peas And Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cooked Frozen Peas And Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cooked Frozen Peas And Carrots with Salt:

• 7 ounces of Blanched Almonds have 11.1 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 45.7 times more Vitamin E than Cooked Frozen Peas And Carrots with Salt.
• While 7 oz of Boiled Frozen Peas And Carrots, drained with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Peas And Carrots with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cooked Frozen Peas And Carrots with Salt:

• 7 ounces of Blanched Almonds have 10.3 times more Calcium, 13.5 times more Copper, 3.5 times more Iron, 16.8 times more Magnesium, 9.1 times more Manganese, 9.8 times more Phosphorus, 4.2 times more Potassium, 2.9 times more Selenium and 6.6 times more Zinc than Cooked Frozen Peas And Carrots with Salt.
• While 7 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 16 times more Sodium and 19 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 12.3 times more Energy, 125 times more Fat, 51.3 times more Saturated Fat, 75.4 times more Omega 6, 1.8 times more Carbohydrate, 3.2 times more Fiber and 6.9 times more Protein than Cooked Frozen Peas And Carrots with Salt.
• While 7 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 9 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Peas And Carrots with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy and Omega 6