Comparing Nutrients in 100 grams Pigeon Peas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 343kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	39.5% 15g	28.7% 11g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	10.5% 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	114% 456μg	13.8% 55μg	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	0% 0mg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	122% 1.1mg	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	65.4% 5.23mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	97% 2.23mg	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	52.4% 367mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	41% 1392mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Raw Pigeon Peas have 8.4 times more Vitamin B1, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B2 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pigeon Peas vs Roasted Almonds:

• Raw Pigeon Peas have 1.4 times more Iron, 2 times more Potassium, 4.1 times more Selenium and 5.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Copper, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pigeon Peas have 3.5 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35.3 times more Fat, 12.4 times more Saturated Fat and 16.6 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dry Roasted Almonds have similar amounts of Protein per 100 g.
• Both Raw Pigeon Peas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.