Comparing Nutrients in 300 calories Almonds VS Boiled Split Peas

Weight per 300 calories

• Almonds: 51.8g
• Boiled Split Peas: 254g

Almonds have 4.9 times more energy per 100g than Boiled Split Peas. It has very high energy density when compared to other foods. Boiled Split Peas having average energy density.

Which food has more nutrients per 300 calories - Almonds or Boiled Split Peas?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.05% 0.35g	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	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	10% 7.37g	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	55.5% 21g	38g per day for Men 19-50 years
Protein	19.6% 11g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	9.4% 0.12mg	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	41.3% 165μg	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	1.13% 1mg	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	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Calcium	14% 139mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	51% 0.46mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.8% 92mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	43.8% 1mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	2.77% 1.53μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.77% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Boiled Split Peas:

• Almonds have 4.1 times more Vitamin B2 and 174.1 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 4.5 times more Vitamin B1, 6.2 times more Vitamin B5, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Boiled Split Peas:

• Almonds have 3.9 times more Calcium, 1.5 times more Magnesium and 1.4 times more Selenium than Boiled Split Peas.
• While Boiled Split Peas contain 1.7 times more Iron, 2.4 times more Potassium, 1.6 times more Zinc and 77.3 times more Water than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 26.1 times more Fat, 14.3 times more Saturated Fat and 18.3 times more Omega 6 than Boiled Split Peas.
• While Boiled Split Peas contain 45.8 times more Omega 3, 4.8 times more Carbohydrate, 3.3 times more Sugars, 3.3 times more Fiber and 1.9 times more Protein than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.