Comparing Nutrients in 500 calories Almonds VS Split Green Peas

Weight per 500 calories

• Almonds: 86.4g
• Split Green Peas: 137g

Almonds have 1.6 times more energy per 100g than Split Green Peas. It has very high energy density when compared to other foods. Raw Split Green Peas having high energy density.

Which food has more nutrients per 500 calories - Almonds or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Almonds	Split Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.5% 5.34g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	6.9% 1.18g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	5.95% 4.3g	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	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.7g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	80.2% 30.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.07% 9.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	14.8% 0.19mg	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	5.15% 20.6μg	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	0% 0mg	2.75% 2.47mg	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	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Split Green Peas	Recommended Dietary Allowance
Calcium	23.2% 232mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	123% 1.1mg	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	81.2% 6.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	71% 1.63mg	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	65.5% 459mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Split Green Peas:

• Almonds have 2.9 times more Vitamin B2, 1.8 times more Vitamin B9 and 134.3 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 5.6 times more Vitamin B1, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Split Green Peas:

• Almonds have 3.7 times more Calcium and 2.7 times more Magnesium than Raw Split Green Peas.
• While Raw Split Green Peas contain 2 times more Iron, 1.8 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 8.1 times more Fat, 5.9 times more Saturated Fat and 9.1 times more Omega 6 than Raw Split Green Peas.
• While Raw Split Green Peas contain 86.4 times more Omega 3, 4.5 times more Carbohydrate, 2.8 times more Fiber and 1.7 times more Protein than Almonds.
• Both Almonds and Raw Split Green Peas have similar amounts of Energy and Sugars per 500 kcal.
• Both Almonds as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.