Comparing Nutrients in 300 calories Boiled Split Peas with Salt VS Almonds

Weight per 300 calories

• Boiled Split Peas with Salt: 259g
• Almonds: 51.8g

Almonds have 5 times more energy per unit of mass than Boiled Split Peas with Salt, which is very high in comparison to other foods. Boiled Split Peas with Salt having average energy density.

Which food has more nutrients per 300 calories - Boiled Split Peas with Salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Split Peas with Salt	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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% 53g	8.6% 11g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	56.5% 21.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.55% 0.12mg	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	42% 168μg	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	1.15% 1.03mg	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	0.52% 0.078mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.8% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Almonds	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	41.7% 3.34mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	36.6% 256mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	41% 616mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Boiled Split Peas with Salt have 4.6 times more Vitamin B1, 1.2 times more Vitamin B3, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B2 and 171.2 times more Vitamin E than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Boiled Split Peas with Salt have 1.7 times more Iron, 2.5 times more Potassium, 1187.9 times more Sodium, 1.6 times more Zinc and 78.7 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Magnesium and 1.4 times more Selenium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Almonds have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Split Peas with Salt have 46.6 times more Omega 3, 4.8 times more Carbohydrate, 3.3 times more Sugars, 3.3 times more Fiber and 2 times more Protein than Almonds.
• While Almonds contain 25.6 times more Fat, 14.1 times more Saturated Fat and 18 times more Omega 6 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled Split Peas with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.