Comparing Nutrients in 5 ounces Almonds VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	28.3% 821kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	26% 33.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.7% 6.32g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0mg	4.1% 3.7mg	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	242% 36.3mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	38% 381mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	29% 0.26mg	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	65.7% 5.26mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	48.7% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cooked Frozen Young Cowpeas :

• Almonds have 17.8 times more Vitamin B2, 5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 85.4 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Vitamin B1, 3.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cooked Frozen Young Cowpeas :

• Almonds have 11.7 times more Calcium, 5.6 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 1.2 times more Selenium and 2.2 times more Zinc than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 15 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 4.4 times more Energy, 75.7 times more Fat, 21.7 times more Saturated Fat, 77.5 times more Omega 6, 2 times more Fiber and 2.5 times more Protein than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 38.7 times more Omega 3 than Almonds.
• Both Almonds and Boiled and Drained Frozen Young Cowpeas have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Almonds as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.