Comparing Nutrients in 5 ounces Blanched Almonds VS Canned Peas And Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Blanched Almonds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	29% 836kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.2% 0.21g	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	9.34% 12g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	54% 30.3g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	21% 0.27mg	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	9.57% 38.3μg	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	4.72% 4.25mg	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	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15.7% 0.14mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	15.7% 0.36mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	41.8% 627mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Peas And Onions with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Canned Peas And Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Canned Peas And Onions with Liquids:

• 5 ounces of Blanched Almonds have 1.9 times more Vitamin B1, 10.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Peas And Onions with Liquids.
• While 5 oz of Canned Peas And Onions Solids and Liquids contain 1.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Canned Peas And Onions with Liquids:

• 5 ounces of Blanched Almonds have 13.9 times more Calcium, 10.3 times more Copper, 3.8 times more Iron, 16.8 times more Magnesium, 7.2 times more Manganese, 9.4 times more Phosphorus, 6.9 times more Potassium, 8 times more Selenium and 5.1 times more Zinc than Canned Peas And Onions with Liquids.
• While 5 oz of Canned Peas And Onions Solids and Liquids contain 23.3 times more Sodium and 19.2 times more Water than Blanched Almonds.
• 5 ounces of Canned Peas And Onions with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 11.6 times more Energy, 138.2 times more Fat, 58.1 times more Saturated Fat, 85.3 times more Omega 6, 2.2 times more Carbohydrate, 4.3 times more Fiber and 6.5 times more Protein than Canned Peas And Onions with Liquids.
• 5 ounces of Canned Peas And Onions with Liquids provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 3 in five ounces.