Comparing Nutrients in 5 ounces Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.14% 1.2g	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	67% 87.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.14% 4.45g	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% 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	% 0.24g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 3.8g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	83% 31.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15.3% 0.2mg	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	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	38% 381mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	73.3% 1.7mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	27.6% 15μg	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	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Split Green Peas:

• Almonds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Split Green Peas:

• Almonds have 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Protein per 5 oz.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.