Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Oil Roasted Almonds	Young Pigeonpeas	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	26% 34g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	5.87% 4.25g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	19% 7.23g	38g per day for Men 19-50 years
Protein	53.7% 30g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.4% 0.096mg	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	9.57% 38.3μg	61.3% 245μg	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	61.4% 55.3mg	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	245% 37mg	3.7% 0.55mg	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

	Oil Roasted Almonds	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	41.2% 412mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21% 0.19mg	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	65.2% 5.2mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	35.4% 0.81mg	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	94% 661mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.87% 2.13μg	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	39.6% 4.35mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Young Pigeonpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Young Pigeonpeas:

• 5 ounces of Oil Roasted Almonds have 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 66.6 times more Vitamin E than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 4.3 times more Vitamin B1, 3 times more Vitamin B5, 6.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Young Pigeonpeas:

• 5 ounces of Oil Roasted Almonds have 6.9 times more Calcium, 7.1 times more Copper, 2.3 times more Iron, 4 times more Magnesium, 4.3 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 3 times more Zinc than Young Pigeonpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 4.5 times more Energy, 33.6 times more Fat, 11.9 times more Saturated Fat, 16.2 times more Omega 6, 1.5 times more Sugars, 2.1 times more Fiber and 2.9 times more Protein than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3