Comparing Nutrients in 5 ounces Split Green Peas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Split Green Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	17.8% 516kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 6.32g	g per day for Men 19-50 years
Fiber	83% 31.5g	37% 14g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	12.5% 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	5.3% 21.3μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	113% 2.6mg	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	67.6% 473mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 3.8 times more Vitamin B1, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 3.3 times more Vitamin B9 and 197.9 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Split Green Peas as well as Blanched 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 Blanched Almonds:

• Raw Split Green Peas have 1.4 times more Iron, 1.3 times more Potassium and 3.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Split Green Peas have 40.8 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 13.5 times more Fat, 9.7 times more Saturated Fat, 14.4 times more Omega 6 and 1.5 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Blanched Almonds have similar amounts of Protein per 5 oz.
• Both Raw Split Green Peas as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.