Comparing Nutrients in 14 ounces Split Green Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Split Green Peas	Almonds	Recommended Dietary Allowance
Energy	50% 1445kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	17% 12.5g	24% 17.3g	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	0% 0g	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 15.7g	g per day for Men 19-50 years
Fiber	232% 88g	131% 49.6g	38g per day for Men 19-50 years
Protein	164% 92g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	43.7% 175μg	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% 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	3.18% 0.48mg	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Split Green Peas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Split Green Peas vs Almonds:

• Raw Split Green Peas have 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• While Almonds contain 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas have 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Protein per 14 oz.
• Both Raw Split Green Peas as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.