Comparing Nutrients in 1 kilogram Pigeon Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Pigeon Peas	Almonds	Recommended Dietary Allowance
Energy	118% 3430kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	395% 150g	329% 125g	38g per day for Men 19-50 years
Protein	388% 217g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1140% 4560μg	110% 440μg	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	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	NA	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Almonds	Recommended Dietary Allowance
Calcium	130% 1300mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1174% 10.6mg	1146% 10.3mg	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	654% 52.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	779% 18mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	524% 3670mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	409% 13920mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.86% 106g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pigeon Peas vs Almonds:

• Raw Pigeon Peas have 3.1 times more Vitamin B1, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Pigeon Peas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pigeon Peas vs Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 1.9 times more Potassium, 2 times more Selenium and 17 times more Sodium than Almonds.
• While Almonds contain 2.1 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Almonds have similar amounts of Copper, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pigeon Peas have 11.7 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 33.5 times more Fat, 11.5 times more Saturated Fat and 15.8 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Almonds have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Pigeon Peas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.