Comparing Nutrients in 14 ounces Pigeon Peas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	47% 1361kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	192% 249g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	157% 59.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	154% 86g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	452% 1810μg	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	0% 0mg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	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	259% 20.8mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	208% 1457mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	162% 5525mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 8.4 times more Vitamin B1, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pigeon Peas vs Roasted Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 2 times more Potassium, 4.1 times more Selenium and 5.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Copper, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pigeon Peas have 3.5 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35.3 times more Fat, 12.4 times more Saturated Fat and 16.6 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Protein per 14 oz.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.