Comparing Nutrients in 14 ounces Almonds VS Boiled Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	47.7% 62g	130g per day for Men 19-50 years
Sugars	24% 17.3g	32.5% 23.5g	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	0.6% 0.44g	2.24% 1.63g	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	% 0.67g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 20.7g	g per day for Men 19-50 years
Fiber	131% 49.6g	57.4% 22g	38g per day for Men 19-50 years
Protein	150% 84g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	62.5% 250μg	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	62.6% 56.4mg	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	678% 102mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	85.7% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	76.3% 0.69mg	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	184% 14.7mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Boiled Green Peas with Salt:

• Almonds have 7.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5 and 183.1 times more Vitamin E than Boiled and Drained Green Peas with Salt.
• While Boiled and Drained Green Peas with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Boiled Green Peas with Salt:

• Almonds have 10 times more Calcium, 6 times more Copper, 2.4 times more Iron, 6.9 times more Magnesium, 4.2 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Green Peas with Salt.
• While Boiled and Drained Green Peas with Salt contain 239 times more Sodium and 17.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.9 times more Energy, 227 times more Fat, 97.5 times more Saturated Fat, 150.3 times more Omega 6, 1.4 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Boiled and Drained Green Peas with Salt.
• While Boiled and Drained Green Peas with Salt contain 6.3 times more Omega 3 and 1.4 times more Sugars than Almonds.
• Both Almonds as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.