Comparing Nutrients in 14 ounces Almonds VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Energy	79.2% 2298kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	6.2% 1.05g	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	82.8% 108g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	NA	38g per day for Men 19-50 years
Protein	150% 84g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	81.8% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	81% 1.05mg	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	143% 572μg	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	46% 41.3mg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Calcium	107% 1068mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	120% 1.08mg	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	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	75.6% 1.74mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.68% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Sprouted Peas:

• Almonds have 7.3 times more Vitamin B2 than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Sprouted Peas have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Almonds as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Sprouted Peas:

• Almonds have 7.5 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 3 times more Zinc than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 20 times more Sodium and 14.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.7 times more Energy, 73.4 times more Fat, 30.7 times more Saturated Fat, 46.5 times more Omega 6 and 2.4 times more Protein than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 20.3 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Raw Sprouted Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.