Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Young Pigeonpeas

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Young Pigeonpeas: 451g

Oil Roasted Almonds have 5.5 times more energy per 100g than Boiled Young Pigeonpeas. It has very high energy density when compared to other foods. Boiled and Drained Young Pigeonpeas having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Young Pigeonpeas?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Oil Roasted Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	6.3% 6.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	15.4% 11g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	49.8% 19g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	131% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	18.4% 0.24mg	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	5.56% 22.2μg	113% 450μg	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	141% 127mg	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	143% 21.4mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	24% 240mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	52.6% 0.47mg	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	38% 3.03mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	88.3% 2.03mg	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	55% 384mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	60.4% 2054mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.74% 323g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Young Pigeonpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Young Pigeonpeas?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Young Pigeonpeas:

• 500 calories of Oil Roasted Almonds have 14.8 times more Vitamin E than Boiled Young Pigeonpeas.
• While 500 kcal of Boiled and Drained Young Pigeonpeas contain 20.8 times more Vitamin B1, 3.2 times more Vitamin B3, 15 times more Vitamin B5, 2.5 times more Vitamin B6, 20.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Young Pigeonpeas provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 500 calories of Boiled Young Pigeonpeas have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Young Pigeonpeas:

• 500 calories of Oil Roasted Almonds have 1.3 times more Calcium, 1.7 times more Copper and 1.3 times more Magnesium than Boiled Young Pigeonpeas.
• While 500 kcal of Boiled and Drained Young Pigeonpeas contain 2.3 times more Iron, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Young Pigeonpeas contain similar levels of Manganese per 500 calories.
• Both Oil Roasted Almonds as well as Boiled and Drained Young Pigeonpeas lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 7.4 times more Fat, 2.1 times more Saturated Fat and 2.9 times more Omega 6 than Boiled Young Pigeonpeas.
• While 500 kcal of Boiled and Drained Young Pigeonpeas contain more Omega 3, 6 times more Carbohydrate, 3 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Young Pigeonpeas offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3