Comparing Nutrients in 100 calories Blanched Almonds VS Snacks, peas, roasted, wasabi-flavored

Weight per 100 calories

• Blanched Almonds: 17g
• Snacks, peas, roasted, wasabi-flavored: 23g

Blanched Almonds have 1.4 times more energy per 100g than Snacks, peas, roasted, wasabi-flavored. It has very high energy density when compared to other foods. Snacks, peas, roasted, wasabi-flavored having very high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	11% 14.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	4.5% 3.27g	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	0.25% 0.18g	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	% 0.005g	% 0.056g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 2.94g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	2.3% 0.88g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.32% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	9.76% 0.13mg	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	2.08% 8.3μg	8% 32μg	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	27% 4.03mg	3.56% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.7% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	4% 40mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	6.95% 0.56mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	5.62% 23.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	12.6% 0.29mg	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	11.6% 81.5mg	8.93% 62.5mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	4.63% 69.4mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Snacks, peas, roasted, wasabi-flavored:

• Blanched Almonds have 1.7 times more Vitamin B2 and 7.5 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Snacks, peas, roasted, wasabi-flavored:

• Blanched Almonds have 1.4 times more Calcium, 1.7 times more Copper, 1.9 times more Magnesium and 1.3 times more Phosphorus than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.6 times more Iron, 1.5 times more Potassium, 3.1 times more Selenium, 21.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Snacks, peas, roasted, wasabi-flavored have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2.7 times more Fat, 5 times more Omega 6 and 1.9 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.8 times more Saturated Fat, 44.7 times more Omega 3, 4.6 times more Carbohydrate and 4.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, peas, roasted, wasabi-flavored have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.