Comparing Nutrients in 1 pound Boiled Pigeon Peas VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Boiled Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	19% 549kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	185% 31.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	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	80% 30.4g	189% 71.7g	38g per day for Men 19-50 years
Protein	54.8% 30.7g	274% 153g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	106% 1.38mg	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	126% 503μg	151% 603μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	1028% 9.25mg	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	63% 5.03mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	834% 19mg	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	77% 540mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	181% 6160mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	247% 27mg	11mg per day for Men 19-50 years
Water	8.4% 311g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Low Fat Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pigeon Peas versus 1 lb of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pigeon Peas vs Low Fat Peanut Flour:

• 1 lb of Low Fat Peanut Flour contains 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 14.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 6.1 times more Vitamin B6 than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Low Fat Peanut Flour provide similar amounts of Vitamin B9 per one pound.
• Both Boiled Pigeon Peas as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pigeon Peas vs Low Fat Peanut Flour:

• 1 lb of Low Fat Peanut Flour contains 3 times more Calcium, 7.6 times more Copper, 4.3 times more Iron, 8.4 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 6.7 times more Zinc than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Low Fat Peanut Flour contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Low Fat Peanut Flour contains 3.5 times more Energy, 57.6 times more Fat, 36.6 times more Saturated Fat, 35.3 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Fiber and 5 times more Protein than Boiled Pigeon Peas .
• 1 pound of Boiled Pigeon Peas provide inadequate amounts of Omega 6
• Both Boiled Pigeon Peas as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in one pound.