Comparing Nutrients in 300 calories Cooked Frozen Green Peas VS Roasted Almonds

Weight per 300 calories

• Cooked Frozen Green Peas: 385g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 7.7 times more energy per unit of mass than Boiled and Drained Frozen Green Peas, which is very high in comparison to other foods. Cooked Frozen Green Peas having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Green Peas or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	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	42% 55g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	0.69% 0.5g	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	% 0.42g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 2.4g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	35.4% 20g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	45% 404μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	56.7% 227μg	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	42.3% 38mg	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	0.77% 0.12mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.23% 92mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	73% 5.85mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	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	42.3% 296mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	8.27% 306g	0.033% 1.2g	3700g per day for Men 19-50 years

Cooked Frozen Green Peas VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Green Peas or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cooked Frozen Green Peas vs Roasted Almonds:

• 300 calories of Cooked Frozen Green Peas have more Vitamin A, 28.2 times more Vitamin B1, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 6.4 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.6 times more Vitamin B2 and 103.9 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• 300 calories of Cooked Frozen Green Peas 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 and Drained Frozen Green Peas 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 Green Peas vs Roasted Almonds:

• 300 calories of Cooked Frozen Green Peas have 3.1 times more Iron, 1.3 times more Phosphorus, 3.8 times more Selenium, 184 times more Sodium, 1.6 times more Zinc and 253 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.5 times more Calcium, 1.4 times more Copper and 1.7 times more Magnesium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Roasted Almonds contain similar levels of Manganese and Potassium per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Green Peas have 5.2 times more Carbohydrate, 6.9 times more Sugars, 3.2 times more Fiber and 1.9 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 25.4 times more Fat, 10.9 times more Saturated Fat and 16.1 times more Omega 6 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 6
• Both Boiled and Drained Frozen Green Peas as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.