Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	41.5% 1205kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	20% 26g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	8.54% 6.2g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	23% 8.73g	38g per day for Men 19-50 years
Protein	75.2% 42g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11.3% 0.15mg	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	13.4% 53.6μg	9.43% 37.7μg	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	7.06% 6.35mg	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	344% 51.5mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	57.7% 577mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	18.3% 0.16mg	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	91% 7.3mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	32.7% 0.75mg	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	132% 925mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 68.3 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cooked Frozen Mixed Vegetables:

• Oil Roasted Almonds have 11.6 times more Calcium, 11.5 times more Copper, 4.5 times more Iron, 12.5 times more Magnesium, 6.5 times more Manganese, 9.1 times more Phosphorus, 4.1 times more Potassium, 13.7 times more Selenium and 6.3 times more Zinc than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 35 times more Sodium and 29.7 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 9.3 times more Energy, 367.8 times more Fat, 135.7 times more Saturated Fat, 255.1 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Sugars, 2.4 times more Fiber and 7.4 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.