Comparing Nutrients in 300 calories Edible Podded Peas VS Almonds

Weight per 300 calories

• Edible Podded Peas: 714g
• Almonds: 51.8g

Almonds have 13.8 times more energy per unit of mass than Raw Edible Podded Peas, which is very high in comparison to other foods. Edible Podded Peas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Edible Podded Peas	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.54g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	8.6% 11g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	49% 18.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	35.7% 20g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Almonds	Recommended Dietary Allowance
Vitamin A	43% 386μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	5.7% 22.8μg	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	476% 429mg	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	18.6% 2.8mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Almonds	Recommended Dietary Allowance
Calcium	30.7% 307mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	59.4% 0.53mg	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	186% 15mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 379mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	17% 635g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Edible Podded Peas have more Vitamin A, 10.1 times more Vitamin B1, 2.3 times more Vitamin B3, 22 times more Vitamin B5, 16.1 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.8 times more Vitamin E than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Edible Podded Peas as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Edible Podded Peas vs Almonds:

• Raw Edible Podded Peas have 2.2 times more Calcium, 7.7 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, 2.4 times more Selenium and 277.9 times more Water than Almonds.
• Both Raw Edible Podded Peas and Almonds have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Edible Podded Peas have 59.7 times more Omega 3, 4.8 times more Carbohydrate, 12.7 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 18.1 times more Fat, 7.1 times more Saturated Fat and 11.9 times more Omega 6 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Edible Podded Peas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.