Comparing Nutrients in 300 calories Blanched Almonds VS Cooked Frozen Young Cowpeas

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cooked Frozen Young Cowpeas: 227g

Blanched Almonds have 4.5 times more energy per 100g than Cooked Frozen Young Cowpeas . It has very high energy density when compared to other foods. Boiled and Drained Frozen Young Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cooked Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	14% 10g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	38.3% 14.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	49.2% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	16.6% 0.22mg	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	6.23% 25μg	80% 320μg	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	6.57% 5.9mg	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	80.5% 12mg	4.55% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	69.7% 83.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	12% 120mg	5.23% 52.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	46.5% 0.42mg	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	21% 1.67mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	78% 1.8mg	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	35% 245mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cooked Frozen Young Cowpeas :

• Blanched Almonds have 2.5 times more Vitamin B2 and 17.7 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 6.1 times more Vitamin B1, 3 times more Vitamin B5, 3.7 times more Vitamin B6, 12.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B3 per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cooked Frozen Young Cowpeas :

• Blanched Almonds have 2.3 times more Calcium and 1.2 times more Copper than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 2.9 times more Iron, 1.9 times more Manganese, 2.5 times more Potassium, 4.7 times more Selenium, 2.1 times more Zinc and 65.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Frozen Young Cowpeas have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 17.8 times more Fat, 5.1 times more Saturated Fat and 17.4 times more Omega 6 than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 129.6 times more Omega 3, 5.7 times more Carbohydrate, 4.3 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.