Comparing Nutrients in 500 calories Almonds VS Boiled Young Cowpeas

Weight per 500 calories

• Almonds: 86.4g
• Boiled Young Cowpeas: 516g

Almonds have 6 times more energy per 100g than Boiled Young Cowpeas . It has very high energy density when compared to other foods. Boiled and Drained Young Cowpeas having average energy density.

Which food has more nutrients per 500 calories - Almonds or Boiled Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	80.6% 105g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	23% 16.6g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	68% 25.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	164% 655μg	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	0% 0mg	12.6% 11.3mg	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	148% 22mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	23.2% 232mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	76% 0.69mg	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	40% 3.2mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	1.37% 20.6mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Boiled Young Cowpeas :

• Almonds have 1.3 times more Vitamin B2 and 19.5 times more Vitamin E than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Boiled Young Cowpeas :

• Almonds have 1.3 times more Copper and 1.6 times more Phosphorus than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 2.8 times more Calcium, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Potassium, 3.6 times more Selenium, 2 times more Zinc and 102.2 times more Water than Almonds.
• Both Almonds and Boiled and Drained Young Cowpeas have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 22 times more Fat, 6.6 times more Saturated Fat and 22.2 times more Omega 6 than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 135.3 times more Omega 3, 5.6 times more Carbohydrate, 4.4 times more Sugars and 2.4 times more Fiber than Almonds.
• Both Almonds and Boiled and Drained Young Cowpeas have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Boiled and Drained Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.