Comparing Nutrients in 14 ounces Split Green Peas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Almond paste	8%	52%	40%

Macro Nutrients

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Energy	50% 1445kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	146% 190g	130g per day for Men 19-50 years
Sugars	17% 12.5g	198% 144g	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	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	232% 88g	50% 19g	38g per day for Men 19-50 years
Protein	164% 92g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	11% 0.14mg	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	15% 59.5μg	72.4% 290μg	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	7.94% 7.14mg	0.44% 0.4mg	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	3.18% 0.48mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Calcium	18.3% 183mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	200% 1.8mg	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	235% 18.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	148% 3.4mg	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	189% 1326mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Split Green Peas vs Almond paste:

• Raw Split Green Peas have 8.8 times more Vitamin B1, 2.5 times more Vitamin B3, 8.5 times more Vitamin B5, 3.9 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.7 times more Vitamin B2, 4.9 times more Vitamin B9 and 112.8 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Split Green Peas vs Almond paste:

• Raw Split Green Peas have 1.8 times more Copper, 3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Potassium, 2.5 times more Selenium and 2.4 times more Zinc than Almond paste.
• While Almond paste contains 3.7 times more Calcium and 2.1 times more Magnesium than Raw Split Green Peas.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas have 1.3 times more Carbohydrate, 4.6 times more Fiber and 2.6 times more Protein than Almond paste.
• While Almond paste contains 1.3 times more Energy, 7.1 times more Fat, 6.4 times more Saturated Fat, 6.5 times more Omega 6 and 11.5 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Almond paste have similar amounts of Omega 3 per 14 oz.
• Both Raw Split Green Peas as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.