Comparing Nutrients in 14 ounces Almonds VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	79.2% 2298kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	20% 3.4g	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	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	13.6% 9.84g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	150% 84g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	16% 0.21mg	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	99% 397μg	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	124% 112mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	107% 1068mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	78% 1.8mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Boiled Young Pigeonpeas:

• Almonds have 6.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 80.1 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Boiled Young Pigeonpeas:

• Almonds have 6.6 times more Calcium, 9.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 4.8 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Potassium, 3.4 times more Selenium and 3.8 times more Zinc than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 16.3 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 5.2 times more Energy, 36.7 times more Fat, 10.4 times more Saturated Fat, 14.3 times more Omega 6, 1.8 times more Sugars, 3 times more Fiber and 3.5 times more Protein than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 13 times more Omega 3 than Almonds.
• Both Almonds and Boiled and Drained Young Pigeonpeas have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.