Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Leafy Tips Cowpeas

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Leafy Tips Cowpeas: 1364g

Blanched Almonds have 26.8 times more energy per 100g than Boiled Leafy Tips Cowpeas. It has very high energy density when compared to other foods. Boiled and Drained Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Boiled Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Blanched Almonds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.93% 0.33g	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	29.4% 38g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	114% 63.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	291% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	142% 1.84mg	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	205% 818μg	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	279% 251mg	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	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

	Blanched Almonds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	12% 120mg	94% 941mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	233% 2.1mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	201% 845mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	244% 5.6mg	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	82% 573mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	141% 4786mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	33.6% 1245g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Boiled Leafy Tips Cowpeas:

• Boiled and Drained Leafy Tips Cowpeas contain more Vitamin A, 35.9 times more Vitamin B1, 5.4 times more Vitamin B2, 7.7 times more Vitamin B3, 3.9 times more Vitamin B5, 31.5 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Leafy Tips Cowpeas:

• Boiled and Drained Leafy Tips Cowpeas contain 7.8 times more Calcium, 4 times more Copper, 8.9 times more Iron, 6.2 times more Magnesium, 6 times more Manganese, 2.3 times more Phosphorus, 14.3 times more Potassium, 7.5 times more Selenium, 8.5 times more Sodium, 2.2 times more Zinc and 542.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 19.6 times more Fat, 5.7 times more Saturated Fat and 19.2 times more Omega 6 than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 114 times more Omega 3, 4 times more Carbohydrate and 5.9 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.