Comparing Nutrients in 1 kilogram Canned Green Peas with Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Green Peas with Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 530kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	128% 41g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	162% 210g	130g per day for Men 19-50 years
Sugars	44% 32g	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	1.38% 1g	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	% 0.8g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 29.5g	% 47.5g	g per day for Men 19-50 years
Fiber	87% 33g	287% 109g	38g per day for Men 19-50 years
Protein	57% 32g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	80% 720μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	72.5% 290μg	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	109% 98mg	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	138% 165μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	128% 10mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	75.7% 530mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.2% 859g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas with Liquids 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 Canned Green Peas with Liquids vs Roasted Almonds:

• 1 kilogram of Canned Green Peas with Liquids has more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 16.4 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1195 times more Vitamin E than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids 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 Canned Green Peas Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas with Liquids vs Roasted Almonds:

• 1 kilogram of Canned Green Peas with Liquids has 35.7 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 14.9 times more Calcium, 10.2 times more Copper, 3.7 times more Iron, 16.4 times more Magnesium, 8.5 times more Manganese, 8.9 times more Phosphorus, 7.1 times more Potassium, 1.5 times more Selenium and 4.7 times more Zinc than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 11.3 times more Energy, 175.1 times more Fat, 75.8 times more Saturated Fat, 112.6 times more Omega 6, 2.2 times more Carbohydrate, 1.5 times more Sugars, 3.3 times more Fiber and 6.6 times more Protein than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 6
• Both Canned Green Peas Solids and Liquids as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.