Comparing Nutrients in 1 pound Pigeon Peas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	179% 68g	130% 49.4g	38g per day for Men 19-50 years
Protein	176% 98g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	47.5% 0.62mg	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	517% 2068μg	62.4% 249μg	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	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	723% 108mg	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

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	554% 5mg	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	297% 23.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	353% 8.12mg	440% 10mg	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	238% 1665mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	186% 6314mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pigeon Peas vs Roasted Almonds:

• Raw Pigeon Peas have 8.4 times more Vitamin B1, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pigeon Peas vs Roasted Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 2 times more Potassium, 4.1 times more Selenium and 5.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Copper, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pigeon Peas have 3.5 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35.3 times more Fat, 12.4 times more Saturated Fat and 16.6 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Protein per 1 lb.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.