Comparing Nutrients in 1 pound Split Green Peas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Split Green Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	57% 1651kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	56% 18g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	65% 84.7g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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% 0g	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	% 2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 20.2g	g per day for Men 19-50 years
Fiber	265% 101g	118% 45g	38g per day for Men 19-50 years
Protein	187% 105g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	17% 68μg	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	9.07% 8.16mg	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	3.63% 0.54mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 209mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	268% 21.5mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	216% 1515mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 3.8 times more Vitamin B1, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 3.3 times more Vitamin B9 and 197.9 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Split Green Peas as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Split Green Peas have 1.4 times more Iron, 1.3 times more Potassium and 3.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Split Green Peas have 40.8 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 13.5 times more Fat, 9.7 times more Saturated Fat, 14.4 times more Omega 6 and 1.5 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Protein per 1 lb.
• Both Raw Split Green Peas as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.