Comparing Nutrients in 1 kilogram Blanched Almonds VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Blanched Almonds	Young Cowpeas	Recommended Dietary Allowance
Energy	203% 5900kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	145% 188g	130g per day for Men 19-50 years
Sugars	64% 46.3g	41.4% 30g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	132% 50g	38g per day for Men 19-50 years
Protein	382% 214g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	51.5% 0.67mg	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	123% 490μg	420% 1680μg	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	27.8% 25mg	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	1583% 238mg	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

	Blanched Almonds	Young Cowpeas	Recommended Dietary Allowance
Calcium	236% 2360mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	144% 1.3mg	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	410% 32.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	243% 5.6mg	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	687% 4810mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21% 772g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Young Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Young Cowpeas :

• 1 kilogram of Blanched Almonds has 1.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains more Vitamin A, 3.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Young Cowpeas :

• 1 kilogram of Blanched Almonds has 1.9 times more Calcium, 7.9 times more Copper, 3 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 9.1 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 6.6 times more Energy, 150.1 times more Fat, 43.9 times more Saturated Fat, 142.1 times more Omega 6, 1.5 times more Sugars, 2 times more Fiber and 7.3 times more Protein than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 15.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Young Cowpeas offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Young Cowpeas provide inadequate amounts of Omega 6