Comparing Nutrients in 14 ounces Roasted Peanuts with Salt VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Energy	80.3% 2330kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	27% 19.4g	16% 11.5g	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	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	86.7% 33g	38g per day for Men 19-50 years
Protein	173% 97g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	14.7% 0.19mg	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	96% 385μg	64.5% 258μg	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% 0mg	1.76% 1.6mg	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	130% 19.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Calcium	23% 230mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 63.5μg	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	78.4% 6.27mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	68.3% 1.57mg	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	206% 1441mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	7.45% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Boiled Split Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Peanuts with Salt versus 14 oz of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Peanuts with Salt vs Boiled Split Peas:

• 14 ounces of Roasted Peanuts with Salt have 3.5 times more Vitamin B2, 16.1 times more Vitamin B3, 1.7 times more Vitamin B5, 9.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 164.3 times more Vitamin E than Boiled Split Peas.
• While 14 oz of Boiled Split Peas contain 1.3 times more Vitamin B1 and more Vitamin K than Dry-roasted Peanuts with Salt.
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• 14 ounces of Boiled Split Peas have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Peanuts with Salt vs Boiled Split Peas:

• 14 ounces of Roasted Peanuts with Salt have 4.1 times more Calcium, 2.4 times more Copper, 1.2 times more Iron, 4.9 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 15.5 times more Selenium, 205 times more Sodium and 2.8 times more Zinc than Boiled Split Peas.
• 14 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Peanuts with Salt have 5 times more Energy, 127.3 times more Fat, 143 times more Saturated Fat, 70.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Boiled Split Peas.
• Both Roasted Peanuts with Salt and Boiled Split Peas offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas provide inadequate amounts of Omega 3 in 14 ounces.