Comparing Nutrients in 7 ounces Split Green Peas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Almond paste	8%	52%	40%

Macro Nutrients

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Energy	25% 722kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	73% 95g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	99% 72g	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	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 5.34g	NA	g per day for Men 19-50 years
Fiber	116% 44g	25% 9.53g	38g per day for Men 19-50 years
Protein	82% 46g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	5.5% 0.071mg	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	7.44% 29.8μg	36.2% 145μg	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	3.97% 3.57mg	0.22% 0.2mg	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	1.6% 0.24mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Almond paste	Recommended Dietary Allowance
Calcium	9.13% 91mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	100% 0.9mg	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	117% 9.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	74% 1.7mg	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	95% 663mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.76% 28g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 8.8 times more Vitamin B1, 2.5 times more Vitamin B3, 8.5 times more Vitamin B5, 3.9 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.7 times more Vitamin B2, 4.9 times more Vitamin B9 and 112.8 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Split Green Peas vs Almond paste:

• Raw Split Green Peas have 1.8 times more Copper, 3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Potassium, 2.5 times more Selenium and 2.4 times more Zinc than Almond paste.
• While Almond paste contains 3.7 times more Calcium and 2.1 times more Magnesium than Raw Split Green Peas.

Comparison of macro-nutrients per 7 ounces:

• Raw Split Green Peas have 1.3 times more Carbohydrate, 4.6 times more Fiber and 2.6 times more Protein than Almond paste.
• While Almond paste contains 1.3 times more Energy, 7.1 times more Fat, 6.4 times more Saturated Fat, 6.5 times more Omega 6 and 11.5 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Almond paste have similar amounts of Omega 3 per 7 oz.
• Both Raw Split Green Peas as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.