Comparing Nutrients in 7 ounces Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	39.6% 1149kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	10% 1.7g	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	94% 122g	130g per day for Men 19-50 years
Sugars	12% 8.63g	8.6% 6.23g	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% 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	% 0.34g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 5.34g	g per day for Men 19-50 years
Fiber	65.3% 25g	116% 44g	38g per day for Men 19-50 years
Protein	75% 42g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	53.4% 534mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.47% 17.2g	3700g per day for Men 19-50 years

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

• Almonds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Almonds have 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Protein per 7 oz.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.