Comparing Nutrients in 500 calories Cooked Frozen Podded Peas VS Blanched Almonds

Weight per 500 calories

• Cooked Frozen Podded Peas: 962g
• Blanched Almonds: 84.7g

Blanched Almonds have 11.3 times more energy per unit of mass than Boiled and Drained Frozen Podded Peas, which is very high in comparison to other foods. Cooked Frozen Podded Peas having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Podded Peas or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Podded Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.03% 1.37g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	12% 16g	130g per day for Men 19-50 years
Sugars	64% 46.3g	5.4% 3.92g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	78.4% 30g	22% 8.4g	38g per day for Men 19-50 years
Protein	60% 33.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	70.5% 635μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.24mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	7.5% 0.097mg	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	84% 337μg	10.4% 41.5μg	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	235% 212mg	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	30% 4.5mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Blanched Almonds	Recommended Dietary Allowance
Calcium	56.7% 567mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	97% 0.87mg	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	288% 23mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	67.6% 1.56mg	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	79.7% 558mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.1% 3.82g	3700g per day for Men 19-50 years

Cooked Frozen Podded Peas VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Podded Peas or Blanched Almonds?

Lets compare vitamin content per 500 calories of Cooked Frozen Podded Peas vs Blanched Almonds:

• 500 calories of Cooked Frozen Podded Peas have more Vitamin A, 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 31 times more Vitamin B5, 17.2 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 4.5 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Podded Peas as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Podded Peas vs Blanched Almonds:

• 500 calories of Cooked Frozen Podded Peas have 2.8 times more Calcium, 8.3 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Potassium, 2.8 times more Selenium, 1.9 times more Zinc and 217.9 times more Water than Blanched Almonds.
• Both Cooked Frozen Podded Peas and Blanched Almonds contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Podded Peas have 70.9 times more Omega 3, 5.5 times more Carbohydrate, 11.8 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 12.2 times more Fat, 4.8 times more Saturated Fat and 7.7 times more Omega 6 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Podded Peas provide inadequate amounts of Omega 6
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3