Comparing Nutrients in 5 ounces Boiled Young Pigeonpeas with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas with Salt	21%	11%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Young Pigeonpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	5.43% 157kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	21.3% 27.6g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	15.7% 5.95g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15% 8.45g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	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	35.4% 142μg	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	44.3% 40mg	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	3.02% 0.45mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	28% 2.23mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	24% 167mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Pigeonpeas with Salt vs Roasted Almonds:

• Boiled and Drained Young Pigeonpeas with Salt have 4.5 times more Vitamin B1, 2 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 74.7 times more Vitamin E than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Pigeonpeas with Salt vs Roasted Almonds:

• Boiled and Drained Young Pigeonpeas with Salt have 80 times more Sodium and 29.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 10.5 times more Copper, 2.4 times more Iron, 7 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Boiled and Drained Young Pigeonpeas with Salt.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Pigeonpeas with Salt have 3.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Energy, 38.6 times more Fat, 11.2 times more Saturated Fat, 15.1 times more Omega 6, 2 times more Sugars, 2.6 times more Fiber and 3.5 times more Protein than Boiled and Drained Young Pigeonpeas with Salt.
• Both Boiled and Drained Young Pigeonpeas with Salt and Dry Roasted Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained Young Pigeonpeas with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.