Comparing Nutrients in 5 ounces Split Green Peas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Split Green Peas	Almonds	Recommended Dietary Allowance
Energy	17.8% 516kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	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	67% 87.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	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	0% 0g	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	% 0.62g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 5.6g	g per day for Men 19-50 years
Fiber	83% 31.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 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	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Almonds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	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	84% 6.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	67.6% 473mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Split Green Peas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Split Green Peas vs Almonds:

• Raw Split Green Peas have 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• While Almonds contain 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Split Green Peas have 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Almonds have similar amounts of Protein per 5 oz.
• Both Raw Split Green Peas as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.