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

Weight per 300 calories

• Low Fat Peanut Flour: 70g
• Pigeon Peas: 87.5g

Low Fat Peanut Flour has 1.2 times more energy per 100g than Pigeon Peas . It has very high energy density when compared to other foods. Raw Pigeon Peas having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Low Fat Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.044% 0.001g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	42.2% 55g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.097% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	19% 0.25mg	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	100% 399μg	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	Pigeon Peas	Recommended Dietary Allowance
Calcium	9.1% 91mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	103% 0.92mg	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	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	68% 1.57mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	36% 1217mg	3400mg per day for Men 19-50 years
Selenium	9.05% 4.98μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.47g	0.25% 9.26g	3700g per day for Men 19-50 years

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

• Low Fat Peanut Flour has 3.1 times more Vitamin B3 than Raw Pigeon Peas .
• While Raw Pigeon Peas contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.3 times more Vitamin B9 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Low Fat Peanut Flour as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Low Fat Peanut Flour has 1.5 times more Copper, 1.9 times more Manganese and 1.7 times more Zinc than Raw Pigeon Peas .
• While Raw Pigeon Peas contain 1.4 times more Iron, 4.8 times more Magnesium, 1.3 times more Potassium and 1.4 times more Selenium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Low Fat Peanut Flour has 11.8 times more Fat, 7.4 times more Saturated Fat, 7.1 times more Omega 6 and 1.2 times more Protein than Raw Pigeon Peas .
• While Raw Pigeon Peas contain 2.5 times more Carbohydrate than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Energy and Fiber per 300 kcal.
• Both Low Fat Peanut Flour as well as Raw Pigeon Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.