Comparing Nutrients in 14 ounces Oil-roasted Peanuts with Dalt VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Boiled Split Peas	Recommended Dietary Allowance
Energy	82% 2377kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	86.7% 33g	38g per day for Men 19-50 years
Protein	199% 111g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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

	Oil-roasted Peanuts with Dalt	Boiled Split Peas	Recommended Dietary Allowance
Calcium	24.2% 242mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	80% 0.72mg	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	75.4% 6.03mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	7.45% 276g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-roasted Peanuts with Dalt vs Boiled Split Peas:

• Oil-roasted Peanuts with Salt have 1.6 times more Vitamin B2, 15.5 times more Vitamin B3, 2 times more Vitamin B5, 9.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 231.3 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 2.2 times more Vitamin B1 and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-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 oz.

Comparing minerals per 14 ounces for Oil-roasted Peanuts with Dalt vs Boiled Split Peas:

• Oil-roasted Peanuts with Salt have 4.4 times more Calcium, 2.9 times more Copper, 4.9 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 5.5 times more Selenium, 160 times more Sodium and 3.3 times more Zinc than Boiled Split Peas.
• While Boiled Split Peas contain 47.9 times more Water than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Split Peas have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-roasted Peanuts with Salt have 5.1 times more Energy, 134.6 times more Fat, 160.3 times more Saturated Fat, 1.4 times more Omega 3, 110.3 times more Omega 6, 1.4 times more Sugars and 3.4 times more Protein than Boiled Split Peas.
• While Boiled Split Peas contain 1.4 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Split Peas have similar amounts of Fiber per 14 oz.
• Both Oil-roasted Peanuts with Salt as well as Boiled Split Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.