Comparing Nutrients in 5 ounces Almonds VS Boiled Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.68% 0.12g	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	17% 22g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	11.6% 8.4g	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	0.8% 0.58g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 7.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	23.6% 0.31mg	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	22.3% 89.3μg	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	22.4% 20mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	38% 381mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	27.2% 0.25mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	32.4% 0.74mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Green Peas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Boiled Green Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Boiled Green Peas with Salt:

• 5 ounces of Almonds have 7.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5 and 183.1 times more Vitamin E than Boiled Green Peas with Salt.
• While 5 oz of Boiled and Drained Green Peas with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Almonds as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Boiled Green Peas with Salt:

• 5 ounces of Almonds have 10 times more Calcium, 6 times more Copper, 2.4 times more Iron, 6.9 times more Magnesium, 4.2 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Boiled Green Peas with Salt.
• While 5 oz of Boiled and Drained Green Peas with Salt contain 239 times more Sodium and 17.7 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 6.9 times more Energy, 227 times more Fat, 97.5 times more Saturated Fat, 150.3 times more Omega 6, 1.4 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Boiled Green Peas with Salt.
• While 5 oz of Boiled and Drained Green Peas with Salt contain 1.4 times more Sugars than Almonds.
• 5 ounces of Boiled Green Peas with Salt provide inadequate amounts of Omega 6
• Both Almonds as well as Boiled and Drained Green Peas with Salt provide inadequate amounts of Omega 3 in five ounces.