Comparing Nutrients in 500 calories Almonds VS Boiled Pigeon Peas

Weight per 500 calories

• Almonds: 86.4g
• Boiled Pigeon Peas: 413g

Almonds have 4.8 times more energy per 100g than Boiled Pigeon Peas . It has very high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

Which food has more nutrients per 500 calories - Almonds or Boiled Pigeon Peas ?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Almonds	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	4.76% 0.81g	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	74% 96g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	73% 27.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	16% 0.21mg	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	115% 459μg	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	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	23.2% 232mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	124% 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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	90% 2.07mg	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	70.2% 492mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Boiled Pigeon Peas :

• Almonds have 4 times more Vitamin B2 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 3.4 times more Vitamin B1, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 12.1 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Pigeon Peas have similar amounts of Vitamin B3 per 500 kcal.
• Both Almonds as well as Boiled Pigeon 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 Boiled Pigeon Peas :

• Almonds have 1.3 times more Calcium and 1.2 times more Magnesium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.4 times more Iron, 2.5 times more Potassium, 3.4 times more Selenium, 1.4 times more Zinc and 74.4 times more Water than Almonds.
• Both Almonds and Boiled Pigeon Peas have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 27.5 times more Fat, 9.6 times more Saturated Fat and 13.1 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 5.2 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Almonds.
• Both Almonds and Boiled Pigeon Peas have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Boiled Pigeon Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.