Comparing Nutrients in 14 ounces Blanched Almonds VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Blanched Almonds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	80.7% 2342kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	29% 37.7g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	27.6% 20g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	152% 85g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	53% 0.69mg	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	48.6% 194μg	52.6% 210μg	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	146% 131mg	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	628% 94mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	94% 937mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	44% 0.4mg	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	163% 13mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	53% 1.22mg	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	273% 1909mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Young Pods With Seeds Cowpeas:

• Blanched Almonds have 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 2.9 times more Vitamin B3 and 48.5 times more Vitamin E than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain more Vitamin A, 3 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Young Pods With Seeds Cowpeas:

• Blanched Almonds have 3.6 times more Calcium, 10.3 times more Copper, 3.3 times more Iron, 4.6 times more Magnesium, 6 times more Manganese, 7.4 times more Phosphorus, 3.1 times more Potassium, 3.6 times more Selenium, 4.8 times more Sodium and 8.7 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 19.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 13.4 times more Energy, 175.1 times more Fat, 50 times more Saturated Fat, 171.7 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 6.5 times more Protein than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 13 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Raw Young Pods With Seeds Cowpeas have similar amounts of Sugars per 14 oz.
• Both Blanched Almonds as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.