Comparing Nutrients in 1 kilogram Almonds VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Energy	200% 5790kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	209% 271g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	378% 212g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	206% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	204% 2.65mg	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	360% 1440μg	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	116% 104mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sprouted Peas	Recommended Dietary Allowance
Calcium	269% 2690mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	302% 2.72mg	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	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	190% 4.38mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	17% 623g	3700g per day for Men 19-50 years

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

• Almonds have 7.3 times more Vitamin B2 than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Sprouted Peas have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Almonds as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sprouted Peas:

• Almonds have 7.5 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 3 times more Zinc than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 20 times more Sodium and 14.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 4.7 times more Energy, 73.4 times more Fat, 30.7 times more Saturated Fat, 46.5 times more Omega 6 and 2.4 times more Protein than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 20.3 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Raw Sprouted Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.