Comparing Nutrients in 300 calories Boiled Leafy Tips Cowpeas with Salt VS Roasted Almonds

Weight per 300 calories

• Boiled Leafy Tips Cowpeas with Salt: 1364g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 27.2 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas with Salt, which is very high in comparison to other foods. Boiled Leafy Tips Cowpeas with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	14.4% 5.47g	38g per day for Men 19-50 years
Protein	114% 63.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	44% 395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	5.25% 0.068mg	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	205% 818μg	6.9% 27.6μg	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	279% 251mg	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% 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

	Boiled Leafy Tips Cowpeas with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	94% 941mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	61.3% 0.55mg	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	186% 15mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	48.7% 1.1mg	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	82% 573mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	0.033% 1.2g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas with Salt or Roasted Almonds?

Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas with Salt vs Roasted Almonds:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have more Vitamin A, 90.4 times more Vitamin B1, 3.2 times more Vitamin B2, 7.5 times more Vitamin B3, 3.9 times more Vitamin B5, 27 times more Vitamin B6, 29.7 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leafy Tips Cowpeas with Salt vs Roasted Almonds:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 7 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 6 times more Magnesium, 5 times more Manganese, 2.4 times more Phosphorus, 13.4 times more Potassium, 12.2 times more Selenium, 2192.7 times more Sodium, 2 times more Zinc and 1029.8 times more Water than Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 46.2 times more Omega 3, 3.6 times more Carbohydrate and 6.1 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 19.3 times more Fat, 5.8 times more Saturated Fat and 19.8 times more Omega 6 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3