Comparing Nutrients in 5 ounces Boiled Podded Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Podded Peas	Almonds	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	7.8% 5.66g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Almonds	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41μg	15.6% 62.4μg	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	75.4% 68mg	0% 0mg	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	3.7% 0.55mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	162% 1.46mg	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	35% 2.8mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 78mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Podded Peas vs Almonds:

• Boiled and Drained Podded Peas have more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 15 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 65.7 times more Vitamin E than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Podded Peas as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Podded Peas vs Almonds:

• Boiled and Drained Podded Peas have 20.2 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 13.4 times more Copper, 1.9 times more Iron, 10.4 times more Magnesium, 13 times more Manganese, 8.7 times more Phosphorus, 3.1 times more Potassium, 5.9 times more Selenium and 8.4 times more Zinc than Boiled and Drained Podded Peas.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 13.8 times more Energy, 217.1 times more Fat, 86.4 times more Saturated Fat, 145 times more Omega 6, 3.1 times more Carbohydrate, 4.5 times more Fiber and 6.5 times more Protein than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Almonds have similar amounts of Sugars per 5 oz.
• Both Boiled and Drained Podded Peas as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.