Comparing Nutrients in 300 calories Roasted Peanuts with Salt VS Boiled Split Peas

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Boiled Split Peas: 254g

Roasted Peanuts with Salt have 5 times more energy per 100g than Boiled Split Peas. It has very high energy density when compared to other foods. Boiled Split Peas having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Peanuts with Salt or Boiled Split Peas?

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	10% 7.37g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	55.5% 21g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.4% 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	12.4% 49.6μg	41.3% 165μg	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	1.13% 1mg	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	16.8% 2.5mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 8.18μg	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	10% 0.81mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.8% 92mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	43.8% 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	26.5% 186mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	2.77% 1.53μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	4.77% 177g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Boiled Split Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Peanuts with Salt or Boiled Split Peas?

Lets compare vitamin content per 300 calories of Roasted Peanuts with Salt vs Boiled Split Peas:

• 300 calories of Roasted Peanuts with Salt have 3.2 times more Vitamin B3, 2 times more Vitamin B6 and 33 times more Vitamin E than Boiled Split Peas.
• While 300 kcal of Boiled Split Peas contain 6.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin K than Dry-roasted Peanuts with Salt.
• 300 calories of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• 300 calories of Boiled Split Peas have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Peanuts with Salt vs Boiled Split Peas:

• 300 calories of Roasted Peanuts with Salt have 3.1 times more Selenium and 41.2 times more Sodium than Boiled Split Peas.
• While 300 kcal of Boiled Split Peas contain 2.1 times more Copper, 4.1 times more Iron, 1.4 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Split Peas contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Boiled Split Peas lack sufficient amounts of Selenium
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Peanuts with Salt have 25.6 times more Fat, 28.7 times more Saturated Fat and 14.3 times more Omega 6 than Boiled Split Peas.
• While 300 kcal of Boiled Split Peas contain 4.9 times more Carbohydrate, 2.9 times more Sugars, 4.9 times more Fiber and 1.7 times more Protein than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Split Peas offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas provide inadequate amounts of Omega 3 in 300 calories.