Comparing Nutrients in 5 ounces Blanched Almonds VS Boiled Leafy Tips Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Blanched Almonds	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	54% 30.3g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	14.7% 0.19mg	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	17.4% 69.5μg	21.3% 85μg	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	29% 26mg	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	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	24.3% 0.22mg	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	58% 4.65mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	25.4% 0.58mg	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	97% 682mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Leafy Tips Cowpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Boiled Leafy Tips Cowpeas with Salt:

• 5 ounces of Blanched Almonds have 5 times more Vitamin B2, 3.5 times more Vitamin B3 and 6.8 times more Vitamin B5 than Boiled Leafy Tips Cowpeas with Salt.
• While 5 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Leafy Tips Cowpeas with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Boiled Leafy Tips Cowpeas with Salt:

• 5 ounces of Blanched Almonds have 3.4 times more Calcium, 6.7 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 4.5 times more Manganese, 11.5 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 12.4 times more Zinc than Boiled Leafy Tips Cowpeas with Salt.
• While 5 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 12.7 times more Sodium and 20.2 times more Water than Blanched Almonds.
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 26.8 times more Energy, 525.2 times more Fat, 152 times more Saturated Fat, 515.2 times more Omega 6, 6.7 times more Carbohydrate and 4.6 times more Protein than Boiled Leafy Tips Cowpeas with Salt.
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 3 in five ounces.