Comparing Nutrients in 7 ounces Boiled Sprouted Peas with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas with Salt	28%	5%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Sprouted Peas with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	6.7% 194kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	25% 14g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	20.8% 0.27mg	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	18% 71.4μg	27.3% 109μg	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	14.6% 13mg	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	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	242% 2.2mg	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	41.4% 3.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	193% 4.43mg	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	6.8% 47.6mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4% 148g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Peas with Salt VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sprouted Peas with Salt versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sprouted Peas with Salt vs Roasted Almonds:

• 7 ounces of Boiled Sprouted Peas with Salt have 2.8 times more Vitamin B1, 2.1 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Sprouted Peas with Salt.
• Both Boiled Sprouted Peas with Salt and Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Sprouted Peas with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sprouted Peas with Salt vs Roasted Almonds:

• 7 ounces of Boiled Sprouted Peas with Salt have 79.7 times more Sodium and 30.9 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 10.3 times more Calcium, 55 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 6.9 times more Manganese, 19.6 times more Phosphorus, 2.7 times more Potassium, 3.3 times more Selenium and 4.2 times more Zinc than Boiled and Drained Sprouted Peas with Salt.
• 7 ounces of Boiled Sprouted Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sprouted Peas with Salt have 4.5 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.1 times more Energy, 103 times more Fat, 45.5 times more Saturated Fat, 66.4 times more Omega 6 and 3 times more Protein than Boiled and Drained Sprouted Peas with Salt.
• Both Boiled Sprouted Peas with Salt and Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Sprouted Peas with Salt provide inadequate amounts of Omega 6
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3