Comparing Nutrients in 1 pound Almonds VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Almonds	Common Cowpeas	Recommended Dietary Allowance
Energy	91% 2626kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	209% 272g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	43% 31.3g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	127% 48g	38g per day for Men 19-50 years
Protein	171% 96g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Almonds	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	718% 2871μg	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	7.56% 6.8mg	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	775% 116mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Common Cowpeas	Recommended Dietary Allowance
Calcium	122% 1220mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	426% 3.83mg	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	210% 17mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	301% 6.93mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Common Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Common Cowpeas:

• 1 pound of Almonds has 5 times more Vitamin B2, 1.7 times more Vitamin B3 and 65.7 times more Vitamin E than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 4.2 times more Vitamin B1, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 14.4 times more Vitamin B9 and more Vitamin K than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almonds vs Common Cowpeas:

• 1 pound of Almonds has 2.4 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium and 1.4 times more Manganese than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 2.2 times more Iron, 1.5 times more Potassium and 2.2 times more Selenium than Almonds.
• Both Almonds and Common Cowpeas contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.7 times more Energy, 39.6 times more Fat, 11.5 times more Saturated Fat and 35.9 times more Omega 6 than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 66.3 times more Omega 3, 2.8 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• Both Almonds and Common Cowpeas offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Almonds provide inadequate amounts of Omega 3