Comparing Nutrients in 1 kilogram Blanched Almonds VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Blanched Almonds	Frozen Green Peas	Recommended Dietary Allowance
Energy	203% 5900kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.6% 0.33g	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	105% 136g	130g per day for Men 19-50 years
Sugars	64% 46.3g	69% 50g	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	3.45% 2.5g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 46g	g per day for Men 19-50 years
Fiber	261% 99g	118% 45g	38g per day for Men 19-50 years
Protein	382% 214g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	109% 5.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 279μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Green Peas	Recommended Dietary Allowance
Calcium	236% 2360mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	138% 1.24mg	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	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	146% 3.36mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Frozen Green Peas per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 7.1 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1187.5 times more Vitamin E than Frozen Green Peas.
• While 1 kg of Frozen Green Peas, Unprepared contains more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Frozen Green Peas provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Frozen Green Peas:

• 1 kilogram of Blanched Almonds has 10.7 times more Calcium, 8.3 times more Copper, 2.1 times more Iron, 10.3 times more Magnesium, 5.5 times more Manganese, 5.9 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Frozen Green Peas.
• While 1 kg of Frozen Green Peas, Unprepared contains 5.7 times more Sodium and 17.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 7.7 times more Energy, 131.3 times more Fat, 59.9 times more Saturated Fat, 87.1 times more Omega 6, 1.4 times more Carbohydrate, 2.2 times more Fiber and 4.1 times more Protein than Frozen Green Peas.
• While 1 kg of Frozen Green Peas, Unprepared contains 8.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Frozen Green Peas offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Green Peas provide inadequate amounts of Omega 6