Comparing Nutrients in 7 ounces Blanched Almonds VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Canned Green Peas	Recommended Dietary Allowance
Energy	40.4% 1171kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	19.2% 25g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 7.6g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	76% 42.5g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	9.77% 0.13mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Canned Green Peas	Recommended Dietary Allowance
Calcium	47% 468mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	26% 0.6mg	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	136% 955mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.4% 162g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.6 times more Vitamin B1, 9.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 791.7 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 Blanched Almonds.
• Both Blanched Almonds and Canned Green Peas Solids have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Canned Green Peas:

• Blanched Almonds have 11.8 times more Calcium, 12.5 times more Copper, 3.5 times more Iron, 15.8 times more Magnesium, 6.1 times more Manganese, 7.2 times more Phosphorus, 3.8 times more Potassium, 1.9 times more Selenium, 9.5 times more Sodium and 4.2 times more Zinc than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 18.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 8.6 times more Energy, 150.1 times more Fat, 63.8 times more Saturated Fat, 93.7 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 7.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Canned Green Peas Solids have similar amounts of Sugars per 7 oz.
• Both Blanched Almonds as well as Canned Green Peas Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.