Comparing Nutrients in 100 grams Roasted Almonds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Roasted Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	20.6% 598kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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% 21g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 2.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	58.4% 22g	38g per day for Men 19-50 years
Protein	37.4% 21g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	6.4% 0.077mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.8% 55μg	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	159% 24mg	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

	Roasted Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	27% 268mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	51.7% 1.2mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.23% 8.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.9 times more Vitamin B2, 3.7 times more Vitamin B9 and 199.2 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 9.3 times more Vitamin B1, 3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Split Green Peas have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Dry Roasted 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 Roasted Almonds vs Split Green Peas:

• Dry Roasted Almonds have 5.8 times more Calcium, 1.4 times more Copper, 4.4 times more Magnesium, 1.9 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 5.4 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Split Green Peas have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.6 times more Energy, 13.5 times more Fat, 10 times more Saturated Fat, 15.1 times more Omega 6 and 1.5 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 16.3 times more Omega 3, 2.9 times more Carbohydrate and 2 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Split Green Peas have similar amounts of Protein per 100 g.
• Both Dry Roasted Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.