Comparing Nutrients in 5 ounces Roasted Almonds VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8.6% 6.24g	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	0.02% 0.014g	0.25% 0.18g	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	% 0.014g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.75g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	53% 29.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.3% 0.16mg	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	19.5% 78μg	21% 83.6μg	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	15.6% 14mg	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	226% 34mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	38% 380mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16.5% 0.15mg	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	66% 5.3mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	17% 0.4mg	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	95% 668mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.05% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cooked Frozen Green Peas:

• Dry Roasted Almonds have 12 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 796.7 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain more Vitamin A, 3.7 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Frozen Green Peas have similar amounts of Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cooked Frozen Green Peas:

• Dry Roasted Almonds have 11.2 times more Calcium, 10.5 times more Copper, 2.5 times more Iron, 12.7 times more Magnesium, 8 times more Manganese, 6.1 times more Phosphorus, 6.5 times more Potassium, 2 times more Selenium and 4.9 times more Zinc than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 24 times more Sodium and 33 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 7.7 times more Energy, 194.6 times more Fat, 83.5 times more Saturated Fat, 123.3 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 4.1 times more Protein than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 2.4 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Frozen Green Peas have similar amounts of Sugars per 5 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.