Comparing Nutrients in 500 calories Roasted Almonds VS Canned Green Peas with Liquids and Salt

Weight per 500 calories

• Roasted Almonds: 83.6g
• Canned Green Peas with Liquids and Salt: 862g

Roasted Almonds have 10.3 times more energy per 100g than Canned Green Peas with Liquids and Salt. It has very high energy density when compared to other foods. Canned Green Peas Solids and Liquids with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Canned Green Peas with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Roasted Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	9.28% 1.58g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	38% 27.6g	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	0.012% 0.008g	1.2% 0.86g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 25.4g	g per day for Men 19-50 years
Fiber	24% 9.1g	75% 28.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	72.8% 655μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	55.3% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	43% 0.56mg	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	51.7% 207μg	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	74.7% 67.2mg	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	1.15% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	95% 0.85mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	79% 1.8mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	106% 1595mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	20% 734g	3700g per day for Men 19-50 years

Roasted Almonds VS Canned Green Peas With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Canned Green Peas with Liquids and Salt?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Canned Green Peas with Liquids and Salt:

• 500 calories of Roasted Almonds have 4.8 times more Vitamin B2 and 115.9 times more Vitamin E than Canned Green Peas with Liquids and Salt.
• While 500 kcal of Canned Green Peas Solids and Liquids with Salt contain more Vitamin A, 10.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• 500 calories of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Canned Green Peas with Liquids and Salt:

• 500 calories of Roasted Almonds have 1.3 times more Calcium and 1.4 times more Magnesium than Canned Green Peas with Liquids and Salt.
• While 500 kcal of Canned Green Peas Solids and Liquids with Salt contain 3.6 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium, 6.7 times more Selenium, 635.8 times more Sodium, 2.2 times more Zinc and 364.2 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Green Peas with Liquids and Salt contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 10.6 times more Fat, 4.6 times more Saturated Fat and 6.9 times more Omega 6 than Canned Green Peas with Liquids and Salt.
• While 500 kcal of Canned Green Peas Solids and Liquids with Salt contain 44.3 times more Omega 3, 5.2 times more Carbohydrate, 6.8 times more Sugars, 3.1 times more Fiber and 1.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Green Peas with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Canned Green Peas with Liquids and Salt provide inadequate amounts of Omega 6