Comparing Nutrients in 1 kilogram Almonds VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Almonds	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	160% 208g	130g per day for Men 19-50 years
Sugars	60% 43.5g	45.5% 33g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	171% 65g	38g per day for Men 19-50 years
Protein	378% 212g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	520% 2080μg	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	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	1709% 256mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	298% 2.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	464% 37mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	207% 4.75mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	117% 13mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Common Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Boiled Common Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Boiled Common Cowpeas with Salt:

• 1 kilogram of Almonds has 20.7 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 91.5 times more Vitamin E than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 4.7 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin E
• Both Almonds as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Boiled Common Cowpeas with Salt:

• 1 kilogram of Almonds has 11.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 5.1 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Selenium and 2.4 times more Zinc than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 240 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 5 times more Energy, 94.2 times more Fat, 27.6 times more Saturated Fat, 86.2 times more Omega 6, 1.3 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Boiled Common Cowpeas with Salt.
• While 1 kg of Boiled Common Cowpeas with Salt contains 27.7 times more Omega 3 than Almonds.
• Both Almonds and Boiled Common Cowpeas with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6