Comparing Nutrients in 5 ounces Pigeon Peas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pigeon Peas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.8% 486kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	56% 21.3g	39% 15g	38g per day for Men 19-50 years
Protein	55% 30.8g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 7 times more Vitamin B1, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.9 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.2 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Oil Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Pigeon Peas as well as Oil 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 Oil Roasted Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 2 times more Potassium, 2 times more Selenium and 17 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Oil Roasted Almonds have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pigeon Peas have more Omega 3, 3.6 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 37 times more Fat, 12.8 times more Saturated Fat and 17.4 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Oil Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Raw Pigeon Peas as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.