Comparing Nutrients in 1 kilogram Almonds VS Split Green Peas

Macros Ratio

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

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	200% 5790kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	474% 616g	130g per day for Men 19-50 years
Sugars	60% 43.5g	43.3% 31.4g	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	0% 0g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 27g	g per day for Men 19-50 years
Fiber	329% 125g	584% 222g	38g per day for Men 19-50 years
Protein	378% 212g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	108% 1.4mg	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	37.5% 150μg	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	20% 18mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	269% 2690mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	899% 8.1mg	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	464% 37mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	517% 12mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	317% 35mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Split Green Peas:

• Almonds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Split Green Peas:

• Almonds have 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.
• While Raw Split Green Peas contain 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Raw Split Green Peas contain 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Protein per 1 kg.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.