Comparing Nutrients in 1 kilogram Blanched Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Blanched Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	203% 5900kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	474% 616g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 27g	g per day for Men 19-50 years
Fiber	261% 99g	584% 222g	38g per day for Men 19-50 years
Protein	382% 214g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	108% 1.4mg	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	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	1583% 238mg	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

	Blanched Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	236% 2360mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	517% 12mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	317% 35mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.35% 87g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.9 times more Vitamin B2, 3.3 times more Vitamin B9 and 197.9 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Blanched 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 Blanched Almonds vs Split Green Peas:

• Blanched Almonds have 5.1 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Sodium than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.4 times more Iron, 1.3 times more Potassium and 3.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.6 times more Energy, 13.5 times more Fat, 9.7 times more Saturated Fat, 14.4 times more Omega 6 and 1.5 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 40.8 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Protein per 1 kg.
• Both Blanched Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.