Comparing Nutrients in 300 calories Blanched Almonds VS Frozen Podded Peas

Weight per 300 calories

• Blanched Almonds: 50.8g
• Frozen Podded Peas: 714g

Blanched Almonds have 14 times more energy per 100g than Frozen Podded Peas. It has very high energy density when compared to other foods. Frozen Podded Peas having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Blanched Almonds	Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	4.75% 0.81g	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	39.6% 51.4g	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	58.3% 22g	38g per day for Men 19-50 years
Protein	19.4% 11g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	35.7% 0.43mg	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	22.3% 3.57mg	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	84.6% 1.1mg	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	71.4% 286μg	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	175% 157mg	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	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	12% 120mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	60.3% 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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	73% 1.68mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	17.2% 638g	3700g per day for Men 19-50 years

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

• Frozen Podded Peas contain more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 32.2 times more Vitamin B5, 18.8 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Podded Peas contain 3 times more Calcium, 8.6 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Potassium, 3.1 times more Selenium, 1.9 times more Zinc and 278.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Frozen Podded Peas have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 12.5 times more Fat, 4.9 times more Saturated Fat and 7.8 times more Omega 6 than Frozen Podded Peas.
• While Frozen Podded Peas contain 70.2 times more Omega 3, 5.4 times more Carbohydrate, 4.4 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Frozen Podded Peas have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Frozen Podded Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.