Comparing Nutrients in 300 calories Low Fat Peanut Flour VS Boiled Pigeon Peas

Weight per 300 calories

• Low Fat Peanut Flour: 70g
• Boiled Pigeon Peas: 248g

Low Fat Peanut Flour has 3.5 times more energy per 100g than Boiled Pigeon Peas . It has very high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

Discover which food has more nutrients per 300 calories - Low Fat Peanut Flour or Boiled Pigeon Peas ?

Macros Ratio

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

Macro Nutrients

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.044% 0.001g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44.3% 57.6g	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	29% 11g	43.7% 16.6g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	9.54% 0.12mg	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	23.3% 93μg	69% 275μg	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

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	9.1% 91mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	74% 0.67mg	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	41.5% 3.32mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	54% 1.24mg	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	51% 356mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	9.05% 4.98μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.15% 5.47g	4.6% 170g	3700g per day for Men 19-50 years

Low Fat Peanut Flour VS Boiled Pigeon Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Low Fat Peanut Flour or Boiled Pigeon Peas ?

Lets compare vitamin content per 300 calories of Low Fat Peanut Flour vs Boiled Pigeon Peas :

• 300 calories of Low Fat Peanut Flour have 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Pigeon Peas .
• While 300 kcal of Boiled Pigeon Peas contain 3 times more Vitamin B9 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Boiled Pigeon Peas provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Low Fat Peanut Flour as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Low Fat Peanut Flour vs Boiled Pigeon Peas :

• 300 calories of Low Fat Peanut Flour have 2.1 times more Copper, 1.2 times more Iron, 2.4 times more Manganese, 1.2 times more Phosphorus and 1.9 times more Zinc than Boiled Pigeon Peas .
• While 300 kcal of Boiled Pigeon Peas contain 3.4 times more Magnesium and 1.4 times more Selenium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Boiled Pigeon Peas contain similar levels of Calcium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Low Fat Peanut Flour have 16.3 times more Fat, 10.4 times more Saturated Fat, 10 times more Omega 6 and 1.4 times more Protein than Boiled Pigeon Peas .
• While 300 kcal of Boiled Pigeon Peas contain 2.6 times more Carbohydrate and 1.5 times more Fiber than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Boiled Pigeon Peas offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Pigeon Peas provide inadequate amounts of Omega 6
• Both Low Fat Peanut Flour as well as Boiled Pigeon Peas provide inadequate amounts of Omega 3 in 300 calories.