Comparing Nutrients in 1 kilogram Blanched Almonds VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	8.35% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	65% 84.3g	130g per day for Men 19-50 years
Sugars	64% 46.3g	66.5% 48.2g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	382% 214g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	134% 1.74mg	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	87.5% 350μg	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	244% 220mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	100% 0.9mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	122% 2.8mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Podded Peas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cooked Frozen Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cooked Frozen Podded Peas with Salt:

• 1 kilogram of Blanched Almonds has 3 times more Vitamin B1, 6 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 50.5 times more Vitamin E than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains more Vitamin A, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cooked Frozen Podded Peas with Salt:

• 1 kilogram of Blanched Almonds has 4 times more Calcium, 11.4 times more Copper, 1.4 times more Iron, 9.6 times more Magnesium, 6.6 times more Manganese, 8.3 times more Phosphorus, 3 times more Potassium, 4 times more Selenium and 6.1 times more Zinc than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains 12.7 times more Sodium and 19.2 times more Water than Blanched Almonds.
• 1 kilogram of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 11.8 times more Energy, 138.2 times more Fat, 54.2 times more Saturated Fat, 87.1 times more Omega 6, 2.2 times more Carbohydrate, 3.2 times more Fiber and 6.1 times more Protein than Cooked Frozen Podded Peas with Salt.
• Both Blanched Almonds and Cooked Frozen Podded Peas with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 3 in one kilogram.