Comparing Nutrients in 100 grams Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	20% 579kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	6% 4.35g	4.33% 3.14g	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	0.15% 0.11g	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	% 0.17g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 2.7g	g per day for Men 19-50 years
Fiber	33% 12.5g	58.4% 22g	38g per day for Men 19-50 years
Protein	37.8% 21g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	3.75% 15μg	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	2% 1.8mg	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	171% 25.6mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	27% 269mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	90% 0.81mg	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	46.4% 3.7mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	51.7% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.23% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Split Green Peas:

• Almonds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Vitamin B1, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Split Green Peas:

• Almonds have 5.8 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Iron and 2.6 times more Selenium than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.6 times more Energy, 12.8 times more Fat, 9.3 times more Saturated Fat, 14.4 times more Omega 6 and 1.4 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 54.3 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Protein per 100 g.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.