Comparing Nutrients in 100 grams Blanched Almonds VS Canned Peas And Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Blanched Almonds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	NA	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	14.8% 0.19mg	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	12.3% 49μg	6.75% 27μg	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	3.33% 3mg	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	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	11% 0.1mg	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% 3.28mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	11% 0.26mg	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	68.7% 481mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	29.5% 442mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Peas And Onions with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Canned Peas And Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Almonds vs Canned Peas And Onions with Liquids:

• 100 grams of Blanched Almonds have 1.9 times more Vitamin B1, 10.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Peas And Onions with Liquids.
• While 100 g of Canned Peas And Onions Solids and Liquids contain 1.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Canned Peas And Onions with Liquids:

• 100 grams of Blanched Almonds have 13.9 times more Calcium, 10.3 times more Copper, 3.8 times more Iron, 16.8 times more Magnesium, 7.2 times more Manganese, 9.4 times more Phosphorus, 6.9 times more Potassium, 8 times more Selenium and 5.1 times more Zinc than Canned Peas And Onions with Liquids.
• While 100 g of Canned Peas And Onions Solids and Liquids contain 23.3 times more Sodium and 19.2 times more Water than Blanched Almonds.
• 100 grams of Canned Peas And Onions with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 11.6 times more Energy, 138.2 times more Fat, 58.1 times more Saturated Fat, 85.3 times more Omega 6, 2.2 times more Carbohydrate, 4.3 times more Fiber and 6.5 times more Protein than Canned Peas And Onions with Liquids.
• 100 grams of Canned Peas And Onions with Liquids provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 3 in 100 grams.