Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Roasted Almonds	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	94% 2712kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	5.12% 0.87g	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	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	170% 95g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	32% 0.42mg	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	161% 644μg	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	2% 1.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	137% 1.23mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	93% 2.15mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	50% 1701mg	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	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Catjang Cowpeas with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Roasted Almonds has 26 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 2.1 times more Vitamin B1 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Catjang Cowpeas with Salt provide similar amounts of Vitamin B5 per one pound.
• Both Dry Roasted Almonds as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Roasted Almonds has 10.3 times more Calcium, 4.1 times more Copper, 1.2 times more Iron, 2.9 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 85 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Catjang Cowpeas with Salt contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 5.1 times more Energy, 74 times more Fat, 22.1 times more Saturated Fat, 67.4 times more Omega 6, 3 times more Fiber and 2.6 times more Protein than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 11.1 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Catjang Cowpeas with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6