Comparing Nutrients in 1 kilogram Cooked Frozen Peas And Onions VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions	22%	4%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Energy	15.5% 450kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	128% 41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	162% 210g	130g per day for Men 19-50 years
Sugars	52% 37.7g	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	58% 22g	287% 109g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	59% 530μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	105% 1.36mg	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	50% 200μg	138% 550μg	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	76.7% 69mg	0% 0mg	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	1.33% 0.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	1221% 11mg	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	118% 9.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	970% 22.3mg	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	48.6% 340mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 882g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions VS Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Peas And Onions vs Roasted Almonds:

• 1 kilogram of Cooked Frozen Peas And Onions has more Vitamin A, 1.9 times more Vitamin B1, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 17.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 1195 times more Vitamin E than Boiled and Drained Frozen Peas And Onions.
• 1 kilogram of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5 and Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Peas And Onions as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Peas And Onions vs Roasted Almonds:

• 1 kilogram of Cooked Frozen Peas And Onions has 12.3 times more Sodium and 36.6 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 19.1 times more Calcium, 17.4 times more Copper, 4 times more Iron, 21.5 times more Magnesium, 13.4 times more Manganese, 13.9 times more Phosphorus, 6.1 times more Potassium, 5 times more Selenium and 11.4 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• 1 kilogram of Cooked Frozen Peas And Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 13.3 times more Energy, 262.7 times more Fat, 113.7 times more Saturated Fat, 166 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Sugars, 5 times more Fiber and 8.3 times more Protein than Boiled and Drained Frozen Peas And Onions.
• 1 kilogram of Cooked Frozen Peas And Onions provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Frozen Peas And Onions as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.