Comparing Nutrients in 1 pound Cooked Frozen Green Peas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Green Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	12.2% 354kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	56% 18g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	27.5% 20g	29% 21g	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% 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	% 0.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 20.2g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	118% 45g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	40% 0.52mg	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	67% 268μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	362% 8.32mg	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	50% 349mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 791.7 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Green Peas as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Green Peas have 3.8 times more Sodium and 17.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 9.8 times more Calcium, 9.8 times more Copper, 2.2 times more Iron, 12.2 times more Magnesium, 6.6 times more Manganese, 6.2 times more Phosphorus, 6 times more Potassium, 3.2 times more Selenium and 4.4 times more Zinc than Boiled and Drained Frozen Green Peas.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Green Peas have 6 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 7.6 times more Energy, 194.5 times more Fat, 80.7 times more Saturated Fat, 117.8 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Fiber and 4.2 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Blanched Almonds have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Green Peas as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.