Comparing Nutrients in 1 pound Almonds VS Boiled Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Almonds	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	91% 2626kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	171% 96g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	43% 0.56mg	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	29.5% 118μg	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	85.7% 77mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	122% 1220mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	35.8% 0.32mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	43% 0.99mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled Young Pods With Seeds Cowpeas:

• Almonds have 2.3 times more Vitamin B1, 12.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain more Vitamin A, 1.4 times more Vitamin B5 and more Vitamin C than Almonds.
• Both Almonds and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Young Pods With Seeds Cowpeas:

• Almonds have 4.9 times more Calcium, 14.5 times more Copper, 5.3 times more Iron, 6.6 times more Magnesium, 9.9 times more Manganese, 9.8 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 13 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 17 times more Energy, 166.4 times more Fat, 48.1 times more Saturated Fat, 171.2 times more Omega 6, 3.1 times more Carbohydrate and 8.1 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 17.3 times more Omega 3 than Almonds.
• Both Almonds as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.