Comparing Nutrients in 14 ounces Split Green Peas VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	50% 1445kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	94% 30g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	397% 67.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	17% 12.5g	NA	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	232% 88g	93% 35.3g	38g per day for Men 19-50 years
Protein	164% 92g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil-roasted Spanish 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	78% 1mg	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	125% 500μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	291% 2.62mg	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	235% 18.8mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Oil-roasted Spanish Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Split Green Peas versus 14 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 14 ounces of Split Green Peas have 2.3 times more Vitamin B1, 2.9 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Split Green Peas.
• 14 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 14 ounces of Split Green Peas have 1.2 times more Copper, 2.1 times more Iron, 1.4 times more Selenium and 1.7 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 2.2 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese and 86.6 times more Sodium than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt contain similar levels of Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Split Green Peas have 16.3 times more Omega 3, 3.5 times more Carbohydrate and 2.5 times more Fiber than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 1.6 times more Energy, 12.6 times more Fat, 18.5 times more Saturated Fat and 19.9 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3