Comparing Nutrients in 300 calories Canned Cowpeas VS Blanched Almonds

Weight per 300 calories

• Canned Cowpeas: 390g
• Blanched Almonds: 50.8g

Blanched Almonds have 7.7 times more energy per unit of mass than Canned Common Cowpeas, which is very high in comparison to other foods. Canned Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Canned Cowpeas or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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% 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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	34% 13g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	33% 18.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.62% 1.38mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.5% 0.058mg	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	49.7% 199μg	6.23% 25μg	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	11.7% 10.5mg	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	80.5% 12mg	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

	Canned Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	58% 0.52mg	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	47.2% 3.78mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	40.6% 0.93mg	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	39% 273mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.96μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cowpeas vs Blanched Almonds:

• Canned Common Cowpeas have 3 times more Vitamin B1, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Common Cowpeas.
• Both Canned Common Cowpeas as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Cowpeas vs Blanched Almonds:

• Canned Common Cowpeas have 2.3 times more Iron, 2 times more Potassium, 5.5 times more Selenium, 118.2 times more Sodium, 1.8 times more Zinc and 135.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Blanched Almonds have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Common Cowpeas have 166.7 times more Omega 3, 5.6 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 12.5 times more Fat, 3.6 times more Saturated Fat and 10.8 times more Omega 6 than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Common Cowpeas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.