Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Sprouted Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Roasted Almonds	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	52% 67.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	NA	38g per day for Men 19-50 years
Protein	149% 83g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	39% 0.51mg	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	54.6% 218μg	35.7% 143μg	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	29% 26mg	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	632% 95mg	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

	Roasted Almonds	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	8.8% 0.079mg	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	185% 15mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	56% 1.3mg	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	267% 1869mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.98% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Sprouted Peas with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Sprouted Peas with Salt:

• 14 ounces of Roasted Almonds have 4.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Sprouted Peas with Salt.
• While 14 oz of Boiled and Drained Sprouted Peas with Salt contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Sprouted Peas with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Sprouted Peas with Salt:

• 14 ounces of Roasted Almonds have 10.3 times more Calcium, 55 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 6.9 times more Manganese, 19.6 times more Phosphorus, 2.7 times more Potassium, 3.3 times more Selenium and 4.2 times more Zinc than Boiled Sprouted Peas with Salt.
• While 14 oz of Boiled and Drained Sprouted Peas with Salt contain 79.7 times more Sodium and 30.9 times more Water than Dry Roasted Almonds.
• 14 ounces of Boiled Sprouted Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 6.1 times more Energy, 103 times more Fat, 45.5 times more Saturated Fat, 66.4 times more Omega 6, 1.2 times more Carbohydrate and 3 times more Protein than Boiled Sprouted Peas with Salt.
• While 14 oz of Boiled and Drained Sprouted Peas with Salt contain 4.5 times more Omega 3 than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Sprouted Peas with Salt provide inadequate amounts of Omega 6