Comparing Nutrients in 500 calories Canned Green Peas VS Almonds

Weight per 500 calories

• Canned Green Peas: 725g
• Almonds: 86.4g

Almonds have 8.4 times more energy per unit of mass than Canned Green Peas Solids, which is very high in comparison to other foods. Canned Green Peas having low energy density.

Which food has more nutrients per 500 calories - Canned Green Peas or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	41.6% 30g	5.2% 3.76g	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	1.3% 0.94g	0.13% 0.095g	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	% 0.8g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 3.4g	g per day for Men 19-50 years
Fiber	78% 29.7g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	57% 32g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.7% 319μg	9.5% 38μg	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	77.3% 69.6mg	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	1.45% 0.22mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	99% 0.89mg	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	86% 6.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.4% 486mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	16% 592g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Peas vs Almonds:

• Canned Green Peas Solids have more Vitamin A, 5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2 and 101.8 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Peas vs Almonds:

• Canned Green Peas Solids have 2.1 times more Iron, 2 times more Potassium, 3.5 times more Selenium, 1.9 times more Zinc and 155.5 times more Water than Almonds.
• While Almonds contain 1.6 times more Calcium, 1.5 times more Copper and 1.9 times more Magnesium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Almonds have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Peas Solids have 86.7 times more Omega 3, 4.9 times more Carbohydrate, 8 times more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 17 times more Fat, 7.3 times more Saturated Fat and 11.1 times more Omega 6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Green Peas Solids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.