Comparing Nutrients in 1 pound Blanched Almonds VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Blanched Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Energy	92% 2676kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	24.6% 32g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	173% 97g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	50.2% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	107% 1070mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	88% 2989mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 403g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.5 times more Vitamin B1, 9.4 times more Vitamin B2, 6.5 times more Vitamin B3, 1.7 times more Vitamin B9 and 60.9 times more Vitamin E than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Boiled Podded Peas:

• Blanched Almonds have 5.6 times more Calcium, 13.3 times more Copper, 1.7 times more Iron, 10.3 times more Magnesium, 10.9 times more Manganese, 8.7 times more Phosphorus, 2.7 times more Potassium, 4.6 times more Selenium, 4.8 times more Sodium and 8 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 19.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 14 times more Energy, 228.3 times more Fat, 89.8 times more Saturated Fat, 145.5 times more Omega 6, 2.6 times more Carbohydrate, 3.5 times more Fiber and 6.5 times more Protein than Boiled and Drained Podded Peas.
• Both Blanched Almonds and Boiled and Drained Podded Peas have similar amounts of Sugars per 1 lb.
• Both Blanched Almonds as well as Boiled and Drained Podded Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.