Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Roasted Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	82% 2373kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 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	44% 16.7g	38g per day for Men 19-50 years
Protein	149% 83g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	16% 0.21mg	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	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	632% 95mg	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

	Roasted Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	106% 1064mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	78% 1.8mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.7% 285g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 7.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 74.7 times more Vitamin E than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 4.5 times more Vitamin B1, 2 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Boiled Young Pigeonpeas:

• Dry Roasted Almonds have 6.5 times more Calcium, 10.5 times more Copper, 2.4 times more Iron, 7 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 29.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 5.4 times more Energy, 38.6 times more Fat, 11.2 times more Saturated Fat, 15.1 times more Omega 6, 2 times more Sugars, 2.6 times more Fiber and 3.5 times more Protein than Boiled and Drained Young Pigeonpeas.
• While Boiled and Drained Young Pigeonpeas contain 3.9 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Young Pigeonpeas have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.