Comparing Nutrients in 500 calories Boiled Green Peas VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Green Peas: 595g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 7.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Green Peas	Oil 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	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	65.5% 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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	5.17% 3.75g	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% 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	% 0.77g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 31g	% 3.6g	g per day for Men 19-50 years
Fiber	86% 32.7g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	57% 32g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Oil 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.2% 0.89mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	7.48% 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	94% 375μg	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 161mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	88% 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	99% 696mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	47.4% 1613mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	12.5% 464g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Green Peas VS Oil Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Green Peas have more Vitamin A, 20.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B5, 13.2 times more Vitamin B6, 16.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 25.7 times more Vitamin E than Boiled and Drained Green Peas.
• 500 calories of Boiled Green Peas have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Green Peas as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Green Peas have 1.3 times more Copper, 3 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Potassium, 3.3 times more Selenium, 2.8 times more Zinc and 201 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.5 times more Calcium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Oil Roasted Almonds contain similar levels of Magnesium per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Peas have 6.4 times more Carbohydrate, 9.4 times more Sugars, 3.8 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 34.7 times more Fat, 14.9 times more Saturated Fat and 22.8 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Green Peas provide inadequate amounts of Omega 6
• Both Boiled and Drained Green Peas as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.