Comparing Nutrients in 500 calories Boiled Split Peas VS Blanched Almonds

Weight per 500 calories

• Boiled Split Peas: 424g
• Blanched Almonds: 84.7g

Blanched Almonds have 5 times more energy per unit of mass than Boiled Split Peas, which is very high in comparison to other foods. Boiled Split Peas having average energy density.

Which food has more nutrients per 500 calories - Boiled Split Peas or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Split Peas	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	68.8% 89.4g	12% 16g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	93% 35g	22% 8.4g	38g per day for Men 19-50 years
Protein	63% 35.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	69% 275μg	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	1.9% 1.7mg	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	0.85% 0.13mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.7% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	85.2% 0.77mg	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	68.3% 5.47mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	60% 419mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	4.62% 2.54μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.47mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	7.96% 294g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Split Peas vs Blanched Almonds:

• Boiled Split Peas have 5 times more Vitamin B1, 1.3 times more Vitamin B3, 9.5 times more Vitamin B5, 2.1 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 158.3 times more Vitamin E than Boiled Split Peas.
• Both Boiled Split Peas as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Split Peas vs Blanched Almonds:

• Boiled Split Peas have 2 times more Iron, 2.7 times more Potassium, 1.7 times more Zinc and 77 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium and 1.5 times more Magnesium than Boiled Split Peas.
• Both Boiled Split Peas and Blanched Almonds have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.
• Both Boiled Split Peas as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Split Peas have 35 times more Omega 3, 5.7 times more Carbohydrate, 3.1 times more Sugars, 4.2 times more Fiber and 1.9 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 26.9 times more Fat, 14.6 times more Saturated Fat and 18.1 times more Omega 6 than Boiled Split Peas.
• Both Boiled Split Peas and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled Split Peas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.