Comparing Nutrients in 7 ounces Almonds VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Energy	39.6% 1149kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	19.2% 25g	130g per day for Men 19-50 years
Sugars	12% 8.63g	11.4% 8.26g	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	0.3% 0.22g	0.36% 0.26g	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	% 0.34g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 7.6g	g per day for Men 19-50 years
Fiber	65.3% 25g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	75% 42g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	22% 87.3μg	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	21% 19mg	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	339% 51mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Green Peas	Recommended Dietary Allowance
Calcium	53.4% 534mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	18% 0.16mg	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	92% 7.36mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Canned Green Peas:

• Almonds have 1.7 times more Vitamin B1, 14.6 times more Vitamin B2, 4.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 854.3 times more Vitamin E than Canned Green Peas Solids.
• While Canned Green Peas Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Green Peas Solids have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Canned Green Peas:

• Almonds have 13.5 times more Calcium, 12.6 times more Copper, 3.9 times more Iron, 15.9 times more Magnesium, 7.2 times more Manganese, 7.2 times more Phosphorus, 4.2 times more Potassium, 2.4 times more Selenium and 4.4 times more Zinc than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 18.5 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 8.4 times more Energy, 142.7 times more Fat, 61.3 times more Saturated Fat, 93.4 times more Omega 6, 1.7 times more Carbohydrate, 3 times more Fiber and 4.8 times more Protein than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 10.3 times more Omega 3 than Almonds.
• Both Almonds and Canned Green Peas Solids have similar amounts of Sugars per 7 oz.
• Both Almonds as well as Canned Green Peas Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.