Comparing Nutrients in 14 ounces Almond paste VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Almond paste	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	62.7% 1818kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	198% 144g	24% 17.5g	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	NA	0.71% 0.52g	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	NA	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	50% 19g	47% 18g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	34.5% 0.45mg	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	72.4% 290μg	58.5% 234μg	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	0.44% 0.4mg	43.7% 39.3mg	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	358% 53.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	68.3% 683mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	46.3% 0.42mg	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	79.4% 6.35mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	48% 1.1mg	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	146% 1024mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	85.5% 1282mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.5% 56g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Frozen Green Peas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cooked Frozen Green Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cooked Frozen Green Peas with Salt:

• 14 ounces of Almond paste have 4.1 times more Vitamin B2, 1.2 times more Vitamin B9 and 451.3 times more Vitamin E than Cooked Frozen Green Peas with Salt.
• While 14 oz of Boiled Frozen Green Peas, drained with Salt contain more Vitamin A, 3.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 99 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Cooked Frozen Green Peas with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• Both Almond paste as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cooked Frozen Green Peas with Salt:

• 14 ounces of Almond paste have 7.2 times more Calcium, 4.3 times more Copper, 5.9 times more Magnesium, 3.1 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 4.2 times more Selenium and 2.2 times more Zinc than Cooked Frozen Green Peas with Salt.
• While 14 oz of Boiled Frozen Green Peas, drained with Salt contain 35.9 times more Sodium and 5.6 times more Water than Almond paste.
• Both Almond paste and Cooked Frozen Green Peas with Salt contain similar levels of Iron per 14 ounces.
• 14 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 5.9 times more Energy, 102.7 times more Fat, 53.7 times more Saturated Fat, 8.3 times more Omega 3, 53.1 times more Omega 6, 3.4 times more Carbohydrate, 8.2 times more Sugars and 1.7 times more Protein than Cooked Frozen Green Peas with Salt.
• Both Almond paste and Cooked Frozen Green Peas with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6