Comparing Nutrients in 300 calories Boiled Young Cowpeas VS Almonds

Weight per 300 calories

• Boiled Young Cowpeas: 309g
• Almonds: 51.8g

Almonds have 6 times more energy per unit of mass than Boiled and Drained Young Cowpeas , which is very high in comparison to other foods. Boiled Young Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Boiled Young Cowpeas or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Young Cowpeas	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	8.6% 11g	130g per day for Men 19-50 years
Sugars	13.8% 10g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Almonds	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 393μg	5.7% 22.8μg	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	7.56% 6.8mg	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	4.54% 0.68mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.6% 82.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Almonds	Recommended Dietary Allowance
Calcium	39.6% 396mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	59.4% 0.53mg	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	43.3% 3.46mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.5% 158mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Young Cowpeas vs Almonds:

• Boiled and Drained Young Cowpeas have more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 19.5 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Young Cowpeas vs Almonds:

• Boiled and Drained Young Cowpeas have 2.8 times more Calcium, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Potassium, 3.6 times more Selenium, 2 times more Zinc and 102.2 times more Water than Almonds.
• While Almonds contain 1.3 times more Copper and 1.6 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Young Cowpeas have 135.3 times more Omega 3, 5.6 times more Carbohydrate, 4.4 times more Sugars and 2.4 times more Fiber than Almonds.
• While Almonds contain 22 times more Fat, 6.6 times more Saturated Fat and 22.2 times more Omega 6 than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Young Cowpeas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.