Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Blanched Almonds	Boiled Green Peas	Recommended Dietary Allowance
Energy	80.7% 2342kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	47.7% 62g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 20.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	152% 85g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	66% 0.86mg	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	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	628% 94mg	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

	Blanched Almonds	Boiled Green Peas	Recommended Dietary Allowance
Calcium	94% 937mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	91% 2.1mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Green Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 169.6 times more Vitamin E than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 8.7 times more Calcium, 5.9 times more Copper, 2.1 times more Iron, 6.9 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 2.4 times more Potassium, 1.7 times more Selenium and 2.5 times more Zinc than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 17.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 7 times more Energy, 238.7 times more Fat, 101.4 times more Saturated Fat, 150.8 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 1.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Boiled Green Peas offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Green Peas provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 in 14 ounces.