Comparing Nutrients in 1 pound Almonds VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	37% 48g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	20% 14.5g	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	0.69% 0.5g	0.63% 0.45g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 18g	% 13.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	171% 96g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.7% 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	27.2% 109μg	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	39.3% 35.4mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78.2% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	50% 0.45mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	41.6% 0.96mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Green Peas with Liquids and Salt:

• Almonds have 2.7 times more Vitamin B1, 47.4 times more Vitamin B2, 3.6 times more Vitamin B3, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 1281.5 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Green Peas with Liquids and Salt:

• Almonds have 13.5 times more Calcium, 10.4 times more Copper, 2.9 times more Iron, 14.2 times more Magnesium, 10.3 times more Manganese, 7.6 times more Phosphorus, 6.9 times more Potassium, 3.2 times more Selenium and 4.3 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 185 times more Sodium and 19.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 10 times more Energy, 104 times more Fat, 44.2 times more Saturated Fat, 67.3 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Sugars, 3.8 times more Fiber and 7 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 14.3 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.