Comparing Nutrients in 100 grams Blanched Almonds VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Blanched Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	3.32% 2.4g	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	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.8% 583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	6.08% 0.079mg	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	12.3% 49μg	6% 24μg	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	5.56% 5mg	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	158% 23.8mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37μg	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	41% 3.28mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	24.7% 0.57mg	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	68.7% 481mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Canned Mixed Vegetables:

• Blanched Almonds have 4.2 times more Vitamin B1, 14.8 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 81.9 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Canned Mixed Vegetables:

• Blanched Almonds have 8.7 times more Calcium, 14.1 times more Copper, 3.1 times more Iron, 16.8 times more Magnesium, 3.2 times more Manganese, 11.5 times more Phosphorus, 2.3 times more Potassium, 10.7 times more Selenium and 7.2 times more Zinc than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 11.3 times more Sodium and 19.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 12 times more Energy, 210.1 times more Fat, 77.5 times more Saturated Fat, 142.1 times more Omega 6, 2 times more Carbohydrate, 1.9 times more Sugars, 3.3 times more Fiber and 8.3 times more Protein than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.