Comparing Nutrients in 100 grams Roasted Almonds VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Roasted Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.42% 7.05g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	5.5% 4g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11% 0.14mg	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	13.8% 55μg	7.25% 29μg	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	53.2% 48mg	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	159% 24mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	27% 268mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	8.56% 0.077mg	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	46.6% 3.73mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	7.3% 0.17mg	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	67.3% 471mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Boiled Podded Peas:

• Dry Roasted Almonds have 15.8 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 61.3 times more Vitamin E than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Podded Peas have similar amounts of Vitamin B6 per 100 g.
• Both Dry Roasted Almonds as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Boiled Podded Peas:

• Dry Roasted Almonds have 6.4 times more Calcium, 14.3 times more Copper, 1.9 times more Iron, 10.7 times more Magnesium, 13.3 times more Manganese, 8.6 times more Phosphorus, 3 times more Potassium, 2.9 times more Selenium and 8.9 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 36.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 14.2 times more Energy, 228.4 times more Fat, 93 times more Saturated Fat, 152.3 times more Omega 6, 3 times more Carbohydrate, 1.2 times more Sugars, 3.9 times more Fiber and 6.4 times more Protein than Boiled and Drained Podded Peas.
• Both Dry Roasted Almonds as well as Boiled and Drained Podded Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.