Comparing Nutrients in 1 pound Almonds VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Energy	91% 2626kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	3.52% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	44% 57g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	26% 19g	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	0.81% 0.59g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 17.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	171% 96g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.3% 0.29mg	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	50% 200μg	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	48.4% 43.5mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Calcium	122% 1220mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	41.3% 0.37mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	59.8% 1.37mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Green Peas:

• Almonds have 1.7 times more Vitamin B1, 14.6 times more Vitamin B2, 4.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 854.3 times more Vitamin E than Canned Green Peas Solids.
• While Canned Green Peas Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Green Peas Solids have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Green Peas:

• Almonds have 13.5 times more Calcium, 12.6 times more Copper, 3.9 times more Iron, 15.9 times more Magnesium, 7.2 times more Manganese, 7.2 times more Phosphorus, 4.2 times more Potassium, 2.4 times more Selenium and 4.4 times more Zinc than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 18.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 8.4 times more Energy, 142.7 times more Fat, 61.3 times more Saturated Fat, 93.4 times more Omega 6, 1.7 times more Carbohydrate, 3 times more Fiber and 4.8 times more Protein than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 10.3 times more Omega 3 than Almonds.
• Both Almonds and Canned Green Peas Solids have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Canned Green Peas Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.