Comparing Nutrients in 100 calories Split Green Peas VS Roasted Peanuts with Salt

Weight per 100 calories

• Split Green Peas: 27.5g
• Roasted Peanuts with Salt: 17g

Dry-roasted Peanuts with Salt have 1.6 times more energy per unit of mass than Raw Split Green Peas, which is very high in comparison to other foods. Split Green Peas having high energy density.

Which food has more nutrients per 100 calories - Split Green Peas or Roasted Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	1.15% 0.83g	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	0% 0g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 0.83g	g per day for Men 19-50 years
Fiber	16% 6.1g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.21% 1.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.26mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	6.1% 0.079mg	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	1.03% 4.12μg	4.13% 16.5μg	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	0.55% 0.49mg	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	0.22% 0.033mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	1.26% 12.6mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.068% 2.73μg	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	16.2% 1.3mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	4.12% 17.3mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	13.2% 0.3mg	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	13% 92mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	5.34% 2.94μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	4.66% 70mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Split Green Peas vs Roasted Peanuts with Salt:

• Raw Split Green Peas have 7.6 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin K than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 2.5 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 25.5 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Split Green Peas vs Roasted Peanuts with Salt:

• Raw Split Green Peas have 1.3 times more Calcium, 3 times more Copper, 4.8 times more Iron, 1.5 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Selenium and 2 times more Zinc than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.8 times more Magnesium and 50.8 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Split Green Peas have 10.1 times more Omega 3, 4.7 times more Carbohydrate, 4.3 times more Fiber and 1.5 times more Protein than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 7.9 times more Fat, 11.7 times more Saturated Fat and 7 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.