Comparing Nutrients in 100 grams Roasted Almonds VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Roasted Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	20.6% 598kcal	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	12.8% 4.1g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	16% 21g	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	7.9% 3g	38g per day for Men 19-50 years
Protein	37.4% 21g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	6.4% 0.077mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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

	Roasted Almonds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	27% 268mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.35% 87g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.7 times more Vitamin B1, 24.9 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 82.4 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 Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Canned Mixed Vegetables:

• Dry Roasted Almonds have 9.9 times more Calcium, 15.1 times more Copper, 3.6 times more Iron, 17.4 times more Magnesium, 3.9 times more Manganese, 11.2 times more Phosphorus, 2.5 times more Potassium, 6.7 times more Selenium and 8.1 times more Zinc than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 71.3 times more Sodium and 36.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 12.2 times more Energy, 210.2 times more Fat, 80.2 times more Saturated Fat, 148.8 times more Omega 6, 2.3 times more Carbohydrate, 2 times more Sugars, 3.6 times more Fiber and 8.1 times more Protein than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 3.2 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.