Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Roasted Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	94% 2712kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	71% 92g	130g per day for Men 19-50 years
Sugars	30.4% 22g	20.2% 14.7g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	170% 95g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	22.7% 0.29mg	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	62.4% 249μg	144% 576μg	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	11% 9.98mg	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	723% 108mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	122% 1216mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	67% 0.6mg	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	211% 17mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	113% 2.6mg	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	305% 2136mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Young Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Boiled Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Boiled Young Cowpeas :

• 1 pound of Roasted Almonds has 8.1 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 108.6 times more Vitamin E than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Young Cowpeas :

• 1 pound of Roasted Almonds has 2.1 times more Calcium, 8.3 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 31.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Young Cowpeas contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 6.2 times more Energy, 138.3 times more Fat, 42.6 times more Saturated Fat, 139.2 times more Omega 6, 1.5 times more Sugars, 2.2 times more Fiber and 6.6 times more Protein than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 6.8 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Young Cowpeas offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Young Cowpeas provide inadequate amounts of Omega 6