Comparing Nutrients in 7 ounces Young Pigeonpeas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Almond paste	8%	52%	40%

Macro Nutrients

	Young Pigeonpeas	Almond paste	Recommended Dietary Allowance
Energy	9.3% 270kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	73% 95g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	25% 9.53g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Almond paste	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	86% 343μg	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	86% 77.4mg	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	5.16% 0.77mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Almond paste	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	39.7% 3.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	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	36% 252mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	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	18.8% 2.06mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Pigeonpeas versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Pigeonpeas vs Almond paste:

• 7 ounces of Young Pigeonpeas have 4.9 times more Vitamin B1, 1.5 times more Vitamin B3, 6 times more Vitamin B5, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9, 390 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 2.4 times more Vitamin B2 and 34.7 times more Vitamin E than Raw Young Pigeonpeas.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Young Pigeonpeas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Pigeonpeas vs Almond paste:

• 7 ounces of Young Pigeonpeas have 1.8 times more Potassium than Almond paste.
• While 7 oz of Almond paste contain 4.1 times more Calcium, 3.4 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Almond paste contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 3.4 times more Energy, 16.9 times more Fat, 7.4 times more Saturated Fat, 5.2 times more Omega 3, 6.7 times more Omega 6, 2 times more Carbohydrate and 12.1 times more Sugars than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Almond paste offer comparable quantities of Fiber and Protein per seven ounces.