Comparing Nutrients in 7 ounces Frozen Green Peas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Green Peas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.27% 153kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	27% 35g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	12.5% 9.03g	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	0.68% 0.5g	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	% 0.16g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 8.7g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	55% 21g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	18% 0.23mg	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	26.3% 105μg	13.4% 53.6μg	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	39.7% 35.7mg	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	0.26% 0.04mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	211% 1.9mg	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	38% 3.04mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	212% 4.9mg	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	23.2% 163mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Peas VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Green Peas vs Oil Roasted Almonds:

• 7 ounces of Frozen Green Peas have more Vitamin A, 2.8 times more Vitamin B1, 2.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 1298.5 times more Vitamin E than Frozen Green Peas, Unprepared.
• 7 ounces of Frozen Green Peas have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Green Peas, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Green Peas vs Oil Roasted Almonds:

• 7 ounces of Frozen Green Peas have 108 times more Sodium and 28.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 13.2 times more Calcium, 7.7 times more Copper, 2.4 times more Iron, 10.5 times more Magnesium, 7.3 times more Manganese, 5.7 times more Phosphorus, 4.6 times more Potassium, 2.2 times more Selenium and 3.7 times more Zinc than Frozen Green Peas, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Green Peas have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.9 times more Energy, 137.9 times more Fat, 63.8 times more Saturated Fat, 95.2 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 4.1 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Green Peas provide inadequate amounts of Omega 6
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3