Comparing Nutrients in 14 ounces Almonds VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Energy	79.2% 2298kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	3.2% 0.54g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	16% 11.5g	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	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	86.7% 33g	38g per day for Men 19-50 years
Protein	150% 84g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	14.7% 0.19mg	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	64.5% 258μg	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	1.76% 1.6mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Calcium	107% 1068mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	80% 0.72mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	68.3% 1.57mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	42.3% 1437mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.45% 276g	3700g per day for Men 19-50 years

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

• Almonds have 20.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 854.3 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Boiled Split Peas:

• Almonds have 19.2 times more Calcium, 5.7 times more Copper, 2.9 times more Iron, 7.5 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 3.1 times more Zinc than Boiled Split Peas.
• While Boiled Split Peas contain 15.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.9 times more Energy, 128 times more Fat, 70.4 times more Saturated Fat, 90 times more Omega 6, 1.5 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Boiled Split Peas.
• While Boiled Split Peas contain 9.3 times more Omega 3 than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.