Comparing Nutrients in 1 pound Almonds VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Energy	91% 2626kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	24.6% 32g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	25% 18g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	171% 96g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	50.2% 0.65mg	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	33% 132μg	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	241% 217mg	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	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	122% 1220mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	39% 0.35mg	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	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	33% 0.76mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	32% 1089mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled Podded Peas:

• Almonds have 1.6 times more Vitamin B1, 15 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 65.7 times more Vitamin E than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Podded Peas have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Podded Peas:

• Almonds have 6.4 times more Calcium, 13.4 times more Copper, 1.9 times more Iron, 10.4 times more Magnesium, 13 times more Manganese, 8.7 times more Phosphorus, 3.1 times more Potassium, 5.9 times more Selenium and 8.4 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 13.8 times more Energy, 217.1 times more Fat, 86.4 times more Saturated Fat, 145 times more Omega 6, 3.1 times more Carbohydrate, 4.5 times more Fiber and 6.5 times more Protein than Boiled and Drained Podded Peas.
• Both Almonds and Boiled and Drained Podded Peas have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Boiled and Drained Podded Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.