Comparing Nutrients in 14 ounces Split Green Peas VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Split Green Peas	Valencia Peanuts	Recommended Dietary Allowance
Energy	50% 1445kcal	78% 2262kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	91% 29g	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	385% 65.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	64% 83g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	164% 92g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Valencia Peanuts	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	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	319% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	104% 1.35mg	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	244% 976μg	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	516% 4.65mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	342% 7.86mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Valencia Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Split Green Peas vs Valencia Peanuts:

• 14 ounces of Split Green Peas have more Vitamin C than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.4 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Split Green Peas vs Valencia Peanuts:

• 14 ounces of Split Green Peas have 2.3 times more Iron, 2.6 times more Potassium and 1.5 times more Selenium than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 1.3 times more Calcium, 1.4 times more Copper, 2.9 times more Magnesium and 1.7 times more Manganese than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Split Green Peas have 16.3 times more Omega 3, 2.9 times more Carbohydrate and 2.6 times more Fiber than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 1.6 times more Energy, 12.2 times more Fat, 18 times more Saturated Fat and 19.3 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Valencia Peanuts provide inadequate amounts of Omega 3