Comparing Nutrients in 5 ounces Pigeon Peas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pigeon Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	16.8% 486kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	68.5% 89g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	56% 21.3g	37% 14g	38g per day for Men 19-50 years
Protein	55% 30.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	162% 646μg	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	0% 0mg	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	NA	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Blanched Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	93% 7.4mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	74.3% 520mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 3.4 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.3 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Pigeon Peas as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pigeon Peas vs Blanched Almonds:

• Raw Pigeon Peas have 1.6 times more Iron, 2.1 times more Potassium and 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Blanched Almonds have similar amounts of Copper, Manganese, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pigeon Peas have 8.8 times more Omega 3, 3.4 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 35.2 times more Fat, 12 times more Saturated Fat and 15.9 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Blanched Almonds have similar amounts of Protein per 5 oz.
• Both Raw Pigeon Peas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.