Comparing Nutrients in 5 ounces Blanched Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Blanched Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	29% 836kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	67% 87.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 3.8g	g per day for Men 19-50 years
Fiber	37% 14g	83% 31.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15.3% 0.2mg	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	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	224% 33.7mg	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

	Blanched Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	73.3% 1.7mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.9 times more Vitamin B2, 3.3 times more Vitamin B9 and 197.9 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Blanched 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 Blanched Almonds vs Split Green Peas:

• Blanched Almonds have 5.1 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Sodium than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.4 times more Iron, 1.3 times more Potassium and 3.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.6 times more Energy, 13.5 times more Fat, 9.7 times more Saturated Fat, 14.4 times more Omega 6 and 1.5 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 40.8 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Split Green Peas have similar amounts of Protein per 5 oz.
• Both Blanched Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.