Comparing Nutrients in 1 pound Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	91% 2626kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	215% 280g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	19.6% 14.2g	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% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 18g	% 12.2g	g per day for Men 19-50 years
Fiber	149% 56.7g	265% 101g	38g per day for Men 19-50 years
Protein	171% 96g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	49% 0.64mg	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	17% 68μg	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	9.07% 8.16mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	122% 1220mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	408% 3.67mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	235% 5.4mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.07% 39.4g	3700g per day for Men 19-50 years

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

• Almonds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Protein per 1 lb.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.