Comparing Nutrients in 14 ounces Cooked Frozen Peas And Onions VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions	22%	4%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Energy	6.16% 179kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.3g	64% 83.4g	130g per day for Men 19-50 years
Sugars	20.6% 15g	26.6% 19.3g	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	NA	0.055% 0.04g	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	23% 8.73g	114% 43.3g	38g per day for Men 19-50 years
Protein	18% 10g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	41.5% 0.54mg	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	20% 79.4μg	54.6% 218μg	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	30.4% 27.4mg	0% 0mg	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	0.53% 0.079mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	485% 4.36mg	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	46.6% 3.73mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	385% 8.86mg	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	19.3% 135mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.46% 350g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Peas And Onions versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Peas And Onions vs Roasted Almonds:

• 14 ounces of Cooked Frozen Peas And Onions have more Vitamin A, 1.9 times more Vitamin B1, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 17.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 1195 times more Vitamin E than Boiled and Drained Frozen Peas And Onions.
• 14 ounces of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Peas And Onions as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Peas And Onions vs Roasted Almonds:

• 14 ounces of Cooked Frozen Peas And Onions have 12.3 times more Sodium and 36.6 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 19.1 times more Calcium, 17.4 times more Copper, 4 times more Iron, 21.5 times more Magnesium, 13.4 times more Manganese, 13.9 times more Phosphorus, 6.1 times more Potassium, 5 times more Selenium and 11.4 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• 14 ounces of Cooked Frozen Peas And Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Almonds contain 13.3 times more Energy, 262.7 times more Fat, 113.7 times more Saturated Fat, 166 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Sugars, 5 times more Fiber and 8.3 times more Protein than Boiled and Drained Frozen Peas And Onions.
• 14 ounces of Cooked Frozen Peas And Onions provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Frozen Peas And Onions as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.