Comparing Nutrients in 5 ounces Pigeon Peas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	16.8% 486kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	56% 21.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	55% 30.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 8.4 times more Vitamin B1, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Pigeon Peas as well as Dry Roasted 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 Roasted Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 2 times more Potassium, 4.1 times more Selenium and 5.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Copper, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pigeon Peas have 3.5 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35.3 times more Fat, 12.4 times more Saturated Fat and 16.6 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.