Comparing Nutrients in 300 calories Almonds VS Cooked Frozen Green Peas

Weight per 300 calories

• Almonds: 51.8g
• Cooked Frozen Green Peas: 385g

Almonds have 7.4 times more energy per 100g than Cooked Frozen Green Peas. It has very high energy density when compared to other foods. Boiled and Drained Frozen Green Peas having average energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Frozen Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.38% 0.4g	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% 55g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	23.3% 17g	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	0.69% 0.5g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 15.6g	g per day for Men 19-50 years
Fiber	17% 6.48g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	33.4% 0.43mg	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	56.7% 227μg	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	42.3% 38mg	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	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	77% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	14% 139mg	9.23% 92mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	45% 0.4mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	46.7% 1.07mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Frozen Green Peas:

• Almonds have 1.5 times more Vitamin B2 and 115.1 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain more Vitamin A, 10.2 times more Vitamin B1, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 6.1 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Frozen Green Peas:

• Almonds have 1.5 times more Calcium, 1.3 times more Copper and 1.7 times more Magnesium than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 3 times more Iron, 1.8 times more Selenium, 534.5 times more Sodium, 1.6 times more Zinc and 133.9 times more Water than Almonds.
• Both Almonds and Boiled and Drained Frozen Green Peas have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 24.9 times more Fat, 10.5 times more Saturated Fat and 15.8 times more Omega 6 than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 59.4 times more Omega 3, 4.9 times more Carbohydrate, 7.5 times more Sugars, 2.7 times more Fiber and 1.8 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Frozen Green Peas have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.