Comparing Nutrients in 500 calories Roasted Almonds VS Leafy Tips Cowpeas

Weight per 500 calories

• Roasted Almonds: 83.6g
• Leafy Tips Cowpeas: 1724g

Roasted Almonds have 20.6 times more energy per 100g than Leafy Tips Cowpeas. It has very high energy density when compared to other foods. Raw Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Roasted Almonds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	47.4% 0.76g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	64% 83g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	69% 621μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	509% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	235% 3.05mg	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	11.5% 46μg	435% 1741μg	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	690% 621mg	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	133% 20mg	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

	Roasted Almonds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	22.4% 224mg	109% 1086mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	366% 3.3mg	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	39% 3.1mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	177% 741mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	382% 8.78mg	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	56.3% 394mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	231% 7845mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	8.05% 121mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	42% 1548g	3700g per day for Men 19-50 years

Roasted Almonds VS Leafy Tips Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Leafy Tips Cowpeas?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Leafy Tips Cowpeas:

• 500 kcal of Raw Leafy Tips Cowpeas contain more Vitamin A, 94.8 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 3.9 times more Vitamin B5, 26.8 times more Vitamin B6, 37.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Leafy Tips Cowpeas:

• 500 calories of Roasted Almonds have 2.5 times more Phosphorus than Leafy Tips Cowpeas.
• While 500 kcal of Raw Leafy Tips Cowpeas contain 4.8 times more Calcium, 3.6 times more Copper, 10.6 times more Iron, 3.2 times more Magnesium, 4.7 times more Manganese, 13.2 times more Potassium, 9.3 times more Selenium, 1.8 times more Zinc and 768.2 times more Water than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 10.2 times more Fat, 3 times more Saturated Fat and 10.5 times more Omega 6 than Leafy Tips Cowpeas.
• While 500 kcal of Raw Leafy Tips Cowpeas contain 90.7 times more Omega 3, 4.7 times more Carbohydrate and 4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Leafy Tips Cowpeas offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Leafy Tips Cowpeas provide inadequate amounts of Omega 6