Comparing Nutrients in 14 ounces Boiled Pigeon Peas with Salt VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas with Salt	22%	3%	75%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	16.6% 480kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	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	71% 92g	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	70% 26.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	48% 27g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	110% 441μg	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	0% 0mg	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	NA	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	17% 171mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	189% 1.7mg	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	55% 4.4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	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	67.5% 472mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	100% 11mg	11mg per day for Men 19-50 years
Water	7.35% 272g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas with Salt VS Dry-roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Pigeon Peas with Salt vs Dry-roasted Peanuts:

• 14 oz of Dry-roasted Peanuts, no salt contain 3.3 times more Vitamin B2, 18.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Boiled Pigeon Peas with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pigeon Peas with Salt vs Dry-roasted Peanuts:

• 14 ounces of Boiled Pigeon Peas with Salt have 40.2 times more Sodium than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Boiled Pigeon Peas with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry-roasted Peanuts, no salt contain 4.9 times more Energy, 130.7 times more Fat, 93 times more Saturated Fat, 49.6 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Dry-roasted Peanuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 6
• Both Boiled Pigeon Peas with Salt as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 14 ounces.