Comparing Nutrients in 300 calories Cooked Frozen Peas And Onions with Salt VS Roasted Almonds

Weight per 300 calories

• Cooked Frozen Peas And Onions with Salt: 667g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 13.3 times more energy per unit of mass than Boiled Frozen Peas And Onions, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Peas And Onions with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Peas And Onions with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions with Salt	22%	4%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	6.67% 0.11g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	34.7% 25g	3.36% 2.44g	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	NA	0.007% 0.005g	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	30.2% 17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	39.3% 353μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	5.25% 0.068mg	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	33.3% 133μg	6.9% 27.6μg	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	51% 46mg	0% 0mg	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	0.89% 0.13mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.33% 93mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	61.3% 0.55mg	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	78.3% 6.27mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	48.7% 1.1mg	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	32.4% 227mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	121% 1820mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	16% 588g	0.033% 1.2g	3700g per day for Men 19-50 years

Cooked Frozen Peas And Onions With Salt VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Peas And Onions with Salt or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cooked Frozen Peas And Onions with Salt vs Roasted Almonds:

• 300 calories of Cooked Frozen Peas And Onions with Salt have more Vitamin A, 25.9 times more Vitamin B1, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 8.5 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 89.9 times more Vitamin E than Boiled Frozen Peas And Onions, drained with Salt.
• 300 calories of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Peas And Onions with Salt vs Roasted Almonds:

• 300 calories of Cooked Frozen Peas And Onions with Salt have 3.3 times more Iron, 2.2 times more Potassium, 1209.3 times more Sodium and 486.2 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.4 times more Calcium, 1.3 times more Copper and 1.6 times more Magnesium than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Roasted Almonds contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Peas And Onions with Salt have 21.3 times more Omega 3, 5.5 times more Carbohydrate, 10.3 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 19.8 times more Fat, 8.6 times more Saturated Fat and 12.5 times more Omega 6 than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3