Comparing Nutrients in 14 ounces Frozen Green Peas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	10.5% 306kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.6% 54g	64% 83.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	1.37% 0.99g	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	% 0.32g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 19g	g per day for Men 19-50 years
Fiber	47% 18g	114% 43.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	52.6% 210μg	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	79.4% 71.4mg	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	92% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	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	76% 6.07mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	46.5% 325mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.58% 317g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Green Peas vs Roasted Almonds:

• Frozen Green Peas, Unprepared have more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 1195 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Frozen Green Peas, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Green Peas vs Roasted Almonds:

• Frozen Green Peas, Unprepared have 36 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.2 times more Calcium, 8.9 times more Copper, 2.4 times more Iron, 10.7 times more Magnesium, 6.6 times more Manganese, 5.7 times more Phosphorus, 4.7 times more Potassium and 4 times more Zinc than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Dry Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Green Peas, Unprepared have 3.3 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.8 times more Energy, 131.4 times more Fat, 62 times more Saturated Fat, 91.2 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 4 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Dry Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Frozen Green Peas, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.