Comparing Nutrients in 14 ounces Snacks, peas, roasted, wasabi-flavored VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Roasted Almonds	Recommended Dietary Allowance
Energy	59% 1715kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	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	190% 247g	64% 83.4g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 50.4g	% 19g	g per day for Men 19-50 years
Fiber	39.7% 15g	114% 43.3g	38g per day for Men 19-50 years
Protein	100% 56g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	137% 548μg	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	61% 9.17mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Almonds	Recommended Dietary Allowance
Calcium	49% 488mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	189% 15mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	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	153% 1072mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Roasted Almonds:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.8 times more Vitamin B2 and 10.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Snacks, peas, roasted, wasabi-flavored as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, peas, roasted, wasabi-flavored vs Roasted Almonds:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 3.6 times more Selenium and 100 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.2 times more Calcium, 2.5 times more Copper, 2.7 times more Magnesium, 1.8 times more Manganese and 1.7 times more Phosphorus than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Roasted Almonds contain similar levels of Iron, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Saturated Fat, 13.1 times more Omega 3, 3 times more Carbohydrate and 2.9 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.4 times more Energy, 3.7 times more Fat, 7.1 times more Omega 6, 2.9 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3