Comparing Nutrients in 300 calories Blanched Almonds VS Cooked Frozen Podded Peas with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cooked Frozen Podded Peas with Salt: 600g

Blanched Almonds have 11.8 times more energy per 100g than Cooked Frozen Podded Peas with Salt. It has very high energy density when compared to other foods. Boiled Frozen Podded Peas, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cooked Frozen Podded Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5% 0.85g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	40% 29g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 396μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	80.3% 1.04mg	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	52.5% 210μg	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	147% 132mg	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	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	60% 0.54mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	73% 1.7mg	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	49.7% 348mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	96% 1446mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14% 520g	3700g per day for Men 19-50 years

Blanched Almonds VS Cooked Frozen Podded Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cooked Frozen Podded Peas with Salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cooked Frozen Podded Peas with Salt:

• 300 calories of Blanched Almonds have 4.3 times more Vitamin E than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 32.2 times more Vitamin B5, 17.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Cooked Frozen Podded Peas with Salt:

• 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 3 times more Calcium, 8.6 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 3 times more Selenium, 149.7 times more Sodium, 1.9 times more Zinc and 226.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Podded Peas with Salt contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 11.7 times more Fat, 4.6 times more Saturated Fat and 7.4 times more Omega 6 than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 73.8 times more Omega 3, 5.3 times more Carbohydrate, 12.3 times more Sugars, 3.7 times more Fiber and 1.9 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Podded Peas with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Omega 6