Comparing Nutrients in 1 pound Boiled Sprouted Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Sprouted Peas	Almonds	Recommended Dietary Allowance
Energy	15.3% 445kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	57% 32g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	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	41% 163μg	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	33.3% 30mg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	95% 7.57mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	15.6% 109mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.1% 337g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sprouted Peas vs Almonds:

• Boiled and Drained Sprouted Peas have 1.5 times more Vitamin B5 and more Vitamin C than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Almonds have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Sprouted Peas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sprouted Peas vs Almonds:

• Boiled and Drained Sprouted Peas have 16.9 times more Water than Almonds.
• While Almonds contain 10.3 times more Calcium, 51.6 times more Copper, 2.2 times more Iron, 6.6 times more Magnesium, 6.7 times more Manganese, 20 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Selenium and 4 times more Zinc than Boiled and Drained Sprouted Peas.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Sprouted Peas have 15 times more Omega 3 than Almonds.
• While Almonds contain 5.9 times more Energy, 97.9 times more Fat, 42.2 times more Saturated Fat, 63.2 times more Omega 6, 1.3 times more Carbohydrate and 3 times more Protein than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.