Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Oil Roasted Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	209% 6070kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	474% 616g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 27g	g per day for Men 19-50 years
Fiber	276% 105g	584% 222g	38g per day for Men 19-50 years
Protein	379% 212g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	291% 2910mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	317% 35mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Split Green Peas per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 3.2 times more Vitamin B2, 1.8 times more Vitamin B9 and 216.4 times more Vitamin E than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 7.8 times more Vitamin B1, 4.2 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Split Green Peas provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Split Green Peas have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Split Green Peas:

• 1 kilogram of Oil Roasted Almonds has 6.3 times more Calcium, 4.3 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 1.3 times more Iron and 2.6 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Split Green Peas contain similar levels of Copper, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Energy, 14.2 times more Fat, 10.3 times more Saturated Fat, 15.8 times more Omega 6 and 1.4 times more Sugars than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Split Green Peas offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3