Comparing Nutrients in 7 ounces Blanched Almonds VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	40.4% 1171kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	21.2% 3.6g	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	95% 123g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 25.2g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	76% 42.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	62.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	83.7% 1.1mg	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	68.5% 274μg	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	314% 47mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	47% 468mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	108% 2.5mg	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	136% 955mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Snacks, peas, roasted, wasabi-flavored:

• Blanched Almonds have 2.3 times more Vitamin B2 and 10.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Snacks, peas, roasted, wasabi-flavored:

• Blanched Almonds have 1.9 times more Calcium, 2.3 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese and 1.8 times more Phosphorus than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 2.3 times more Selenium and 15.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, peas, roasted, wasabi-flavored have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.4 times more Energy, 3.7 times more Fat, 6.8 times more Omega 6, 2.6 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.3 times more Saturated Fat, 32.8 times more Omega 3, 3.3 times more Carbohydrate, 3 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.