Comparing Nutrients in 500 calories Boiled Green Peas VS Roasted Almonds

Weight per 500 calories

• Boiled Green Peas: 595g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 7.1 times more energy per unit of mass than Boiled and Drained Green Peas, which is very high in comparison to other foods. Boiled Green Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Green Peas	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	5.6% 4.06g	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	3.37% 2.44g	0.012% 0.008g	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	% 0.77g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 31g	% 3.97g	g per day for Men 19-50 years
Fiber	86% 32.7g	24% 9.1g	38g per day for Men 19-50 years
Protein	57% 32g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.2% 0.89mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	8.75% 0.11mg	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	94% 375μg	11.5% 46μg	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	94% 84.5mg	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	5.56% 0.83mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 161mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	102% 0.92mg	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	115% 9.17mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	81% 1.87mg	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	99% 696mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	47.4% 1613mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	12.5% 464g	0.054% 2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have more Vitamin A, 23.9 times more Vitamin B1, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 11.3 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Dry Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled and Drained Green Peas as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Green Peas vs Roasted Almonds:

• Boiled and Drained Green Peas have 2.9 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Selenium, 2.6 times more Zinc and 230 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Dry Roasted Almonds have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Green Peas have 13.5 times more Omega 3, 5.3 times more Carbohydrate, 8.7 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 33.5 times more Fat, 14.7 times more Saturated Fat and 22.2 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Green Peas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.