Comparing Nutrients in 14 ounces Split Green Peas VS 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	50% 1445kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	65% 84.4g	130g per day for Men 19-50 years
Sugars	17% 12.5g	27% 19.4g	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	% 1.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 19.4g	g per day for Men 19-50 years
Fiber	232% 88g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	164% 92g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	142% 1.85mg	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	15% 59.5μg	96% 385μg	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	7.94% 7.14mg	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	3.18% 0.48mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	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	18.3% 183mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 63.5μg	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	235% 18.8mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	308% 7.1mg	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	189% 1326mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.19% 7.2g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 4.7 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin C and more Vitamin K than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 4 times more Vitamin B3, 3.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 41.1 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Split Green Peas have 1.9 times more Copper, 3 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.3 times more Calcium, 2.8 times more Magnesium, 1.5 times more Manganese and 82 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas have 6.3 times more Omega 3, 2.9 times more Carbohydrate and 2.6 times more Fiber than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.6 times more Energy, 12.8 times more Fat, 18.9 times more Saturated Fat, 11.3 times more Omega 6 and 1.6 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Protein per 14 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.