Comparing Nutrients in 1 kilogram Almond paste VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Almond paste	Boiled Split Peas	Recommended Dietary Allowance
Energy	158% 4580kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	124% 2g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	162% 211g	130g per day for Men 19-50 years
Sugars	500% 363g	40% 29g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	218% 83g	38g per day for Men 19-50 years
Protein	161% 90g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	37% 0.48mg	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	183% 730μg	163% 650μg	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	1.1% 1mg	4.44% 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	903% 135mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Split Peas	Recommended Dietary Allowance
Calcium	172% 1720mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	201% 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	200% 16mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	172% 3.96mg	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	369% 2580mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.8% 141g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Split Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Boiled Split Peas:

• 1 kilogram of Almond paste has 7.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 451.3 times more Vitamin E than Boiled Split Peas.
• While 1 kg of Boiled Split Peas contains 2.3 times more Vitamin B1, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Boiled Split Peas provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Split Peas have insufficient amounts of Vitamin E
• Both Almond paste as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Boiled Split Peas:

• 1 kilogram of Almond paste has 12.3 times more Calcium, 2.5 times more Copper, 1.2 times more Iron, 3.6 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 7 times more Selenium and 1.5 times more Zinc than Boiled Split Peas.
• Both Almond paste and Boiled Split Peas contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.9 times more Energy, 71.1 times more Fat, 48.7 times more Saturated Fat, 7.1 times more Omega 3, 40.7 times more Omega 6, 2.3 times more Carbohydrate and 12.5 times more Sugars than Boiled Split Peas.
• While 1 kg of Boiled Split Peas contains 1.7 times more Fiber than Almond paste.
• Both Almond paste and Boiled Split Peas offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6