Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Sprouted Peas with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Sprouted Peas with Salt: 306g

Blanched Almonds have 6 times more energy per 100g than Boiled Sprouted Peas with Salt. It has very high energy density when compared to other foods. Boiled and Drained Sprouted Peas with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Sprouted Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Blanched Almonds	Boiled Sprouted 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	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.5% 0.6g	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	40.2% 52.3g	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	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	30% 0.39mg	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	27.6% 110μg	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	22.4% 20.2mg	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 Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	7.96% 79.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	6.8% 0.061mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	43.3% 0.99mg	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	10.5% 73.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	6.15% 228g	3700g per day for Men 19-50 years

Blanched Almonds VS Boiled Sprouted Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Sprouted Peas with Salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Boiled Sprouted Peas with Salt:

• 300 kcal of Boiled and Drained Sprouted Peas with Salt contain 6.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.1 times more Vitamin B5, 6.7 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Blanched Almonds as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Sprouted Peas with Salt:

• 300 calories of Blanched Almonds have 1.5 times more Calcium, 8.5 times more Copper and 3.3 times more Phosphorus than Boiled Sprouted Peas with Salt.
• While 300 kcal of Boiled and Drained Sprouted Peas with Salt contain 3.1 times more Iron, 2.4 times more Potassium, 75.7 times more Sodium, 1.6 times more Zinc and 99.3 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Sprouted Peas with Salt contain similar levels of Magnesium and Manganese per 300 calories.
• Both Blanched Almonds as well as Boiled and Drained Sprouted Peas with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 17.1 times more Fat, 7.3 times more Saturated Fat and 10.5 times more Omega 6 than Boiled Sprouted Peas with Salt.
• While 300 kcal of Boiled and Drained Sprouted Peas with Salt contain 67.7 times more Omega 3, 5.5 times more Carbohydrate and 2 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled Sprouted 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 Boiled Sprouted Peas with Salt provide inadequate amounts of Omega 6