Comparing Nutrients in 5 ounces Canned Green Peas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Green Peas	Almond paste	Recommended Dietary Allowance
Energy	3.37% 98kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	52% 67.8g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	71% 51.4g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	11% 6.27g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Almond paste	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	3.93% 0.051mg	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	15.6% 62.4μg	26% 103μg	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	15% 13.6mg	0.16% 0.14mg	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	0.28% 0.043mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Almond paste	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	71.5% 0.64mg	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	17% 1.35mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	52.8% 1.2mg	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	13.6% 95mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Peas versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Peas vs Almond paste:

• 5 ounces of Canned Green Peas have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B6, 96 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 5.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B9 and 451.3 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas and Almond paste provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Green Peas have insufficient amounts of Vitamin E
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Green Peas Solids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Peas vs Almond paste:

• 5 ounces of Canned Green Peas have 5.8 times more Water than Almond paste.
• While 5 oz of Almond paste contain 8.6 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 7.6 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Potassium, 2.5 times more Selenium and 2.1 times more Zinc than Canned Green Peas Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 6.6 times more Energy, 79.3 times more Fat, 42.4 times more Saturated Fat, 6.4 times more Omega 3, 42.2 times more Omega 6, 3.8 times more Carbohydrate, 8.7 times more Sugars and 2 times more Protein than Canned Green Peas Solids.
• Both Canned Green Peas and Almond paste offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Green Peas provide inadequate amounts of Omega 3 and Omega 6