Comparing Nutrients in 14 ounces Boiled Split Peas VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Energy	16% 468kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	78% 25g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	49.2% 64g	130g per day for Men 19-50 years
Sugars	16% 11.5g	26% 18.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86.7% 33g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	59% 33g	183% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	106% 1.4mg	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	64.5% 258μg	238% 953μg	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	1.76% 1.6mg	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	0.79% 0.12mg	220% 33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	504% 4.54mg	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	64% 5.1mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	334% 7.68mg	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	56% 393mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	82.3% 2798mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	118% 13mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.7% 25.8g	3700g per day for Men 19-50 years

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

• Boiled Split Peas have more Vitamin K than Raw Peanuts.
• While Raw Peanuts contain 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 13.6 times more Vitamin B3, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 277.7 times more Vitamin E than Boiled Split Peas.
• Both Boiled Split Peas as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Boiled Split Peas have 10.7 times more Water than Raw Peanuts.
• While Raw Peanuts contain 6.6 times more Calcium, 6.3 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 4.9 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 12 times more Selenium, 9 times more Sodium and 3.3 times more Zinc than Boiled Split Peas.

Comparison of macro-nutrients per 14 ounces:

• Boiled Split Peas have 9.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw Peanuts.
• While Raw Peanuts contain 4.8 times more Energy, 126.3 times more Fat, 116.3 times more Saturated Fat, 113.5 times more Omega 6, 1.6 times more Sugars and 3.1 times more Protein than Boiled Split Peas.
• Both Boiled Split Peas and Raw Peanuts have similar amounts of Fiber per 14 oz.
• Both Boiled Split Peas as well as Raw Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.