Comparing Nutrients in 300 calories Canned Green Peas VS Almonds

Weight per 300 calories

• Canned Green Peas: 435g
• Almonds: 51.8g

Almonds have 8.4 times more energy per unit of mass than Canned Green Peas Solids, which is very high in comparison to other foods. Canned Green Peas having low energy density.

Which food has more nutrients per 300 calories - Canned Green Peas or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	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	42% 54.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.78% 0.57g	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	% 0.48g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 2.05g	g per day for Men 19-50 years
Fiber	47% 18g	17% 6.48g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	48% 191μg	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	46.4% 41.7mg	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	0.87% 0.13mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.5% 93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Calcium	8.7% 87mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	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	51.6% 4.13mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	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	41.6% 291mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Green Peas vs Almonds:

• Canned Green Peas Solids have more Vitamin A, 5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2 and 101.8 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Peas vs Almonds:

• Canned Green Peas Solids have 2.1 times more Iron, 2 times more Potassium, 3.5 times more Selenium, 1.9 times more Zinc and 155.5 times more Water than Almonds.
• While Almonds contain 1.6 times more Calcium, 1.5 times more Copper and 1.9 times more Magnesium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Almonds have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Green Peas Solids have 86.7 times more Omega 3, 4.9 times more Carbohydrate, 8 times more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 17 times more Fat, 7.3 times more Saturated Fat and 11.1 times more Omega 6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Green Peas Solids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.