Comparing Nutrients in 1 pound Cooked Frozen Green Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Green Peas	Almonds	Recommended Dietary Allowance
Energy	12.2% 354kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	75% 98g	130g per day for Men 19-50 years
Sugars	27.5% 20g	27.2% 19.7g	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	0.81% 0.59g	0.69% 0.5g	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	% 0.5g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 18g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Almonds	Recommended Dietary Allowance
Vitamin A	53% 476μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67% 268μg	50% 200μg	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	50% 45mg	0% 0mg	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	0.91% 0.14mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	520% 4.68mg	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	86% 6.9mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 349mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.54% 20g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 854.3 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Green Peas as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Green Peas vs Almonds:

• Boiled and Drained Frozen Green Peas have 72 times more Sodium and 18 times more Water than Almonds.
• While Almonds contain 11.2 times more Calcium, 9.8 times more Copper, 2.4 times more Iron, 12.3 times more Magnesium, 7.8 times more Manganese, 6.2 times more Phosphorus, 6.7 times more Potassium, 4.1 times more Selenium and 4.7 times more Zinc than Boiled and Drained Frozen Green Peas.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Green Peas have 8 times more Omega 3 than Almonds.
• While Almonds contain 7.4 times more Energy, 184.9 times more Fat, 77.6 times more Saturated Fat, 117.4 times more Omega 6, 1.5 times more Carbohydrate, 2.8 times more Fiber and 4.1 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Almonds have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Green Peas as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.