Comparing Nutrients in 300 calories Almonds VS Seasoned Canned Green Peas with Liquids

Weight per 300 calories

• Almonds: 51.8g
• Seasoned Canned Green Peas with Liquids: 600g

Almonds have 11.6 times more energy per 100g than Seasoned Canned Green Peas with Liquids. It has very high energy density when compared to other foods. Seasoned Canned Green Peas with Liquids having low energy density.

Which food has more nutrients per 300 calories - Almonds or Seasoned Canned Green Peas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Almonds	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	31.6% 12g	38g per day for Men 19-50 years
Protein	19.6% 11g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	45.2% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	43.5% 174μg	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	76.7% 69mg	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	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	66% 0.59mg	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	24% 1.92mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14% 519g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Seasoned Canned Green Peas with Liquids:

• Almonds have 1.4 times more Vitamin B2 than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain more Vitamin A, 5.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 8.3 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Seasoned Canned Green Peas with Liquids:

• Almonds have 1.5 times more Calcium and 1.6 times more Magnesium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 3.7 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 3.7 times more Selenium, 2941.3 times more Sodium, 2.4 times more Zinc and 227.2 times more Water than Almonds.
• Both Almonds and Seasoned Canned Green Peas with Liquids have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 16 times more Fat, 6.8 times more Saturated Fat and 10.3 times more Omega 6 than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 92.6 times more Omega 3, 5 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Almonds.
• Both Almonds and Seasoned Canned Green Peas with Liquids have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.