Comparing Nutrients in 7 ounces Roasted Almonds VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Roasted Almonds	Young Cowpeas	Recommended Dietary Allowance
Energy	41% 1187kcal	6.16% 179kcal	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	25.4% 8.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	8.2% 5.95g	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	0.027% 0.02g	NA	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	10.2% 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	27.3% 109μg	83.3% 333μg	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	5.5% 4.96mg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Young Cowpeas	Recommended Dietary Allowance
Calcium	53% 532mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	28.7% 0.26mg	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	93% 7.4mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	48.3% 1.1mg	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	134% 935mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Young Cowpeas :

• 7 ounces of Roasted Almonds have 8.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 2 times more Vitamin B6 than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain more Vitamin A, 1.4 times more Vitamin B1, 3.1 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Young Cowpeas :

• 7 ounces of Roasted Almonds have 2.1 times more Calcium, 8.5 times more Copper, 3.4 times more Iron, 5.5 times more Magnesium, 4 times more Manganese, 8.9 times more Phosphorus, 1.7 times more Potassium and 3.3 times more Zinc than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 32 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Young Cowpeas contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 6.6 times more Energy, 150.1 times more Fat, 45.5 times more Saturated Fat, 148.8 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 7.1 times more Protein than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 6.3 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Young Cowpeas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Young Cowpeas provide inadequate amounts of Omega 6