Comparing Nutrients in 300 calories Boiled Split Peas VS Peanuts

Weight per 300 calories

• Boiled Split Peas: 254g
• Peanuts: 53g

Raw Peanuts have 4.8 times more energy per unit of mass than Boiled Split Peas, which is very high in comparison to other foods. Boiled Split Peas having average energy density.

Which food has more nutrients per 300 calories - Boiled Split Peas or Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.6g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	10% 7.37g	3.44% 2.5g	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	55.5% 21g	12% 4.5g	38g per day for Men 19-50 years
Protein	38% 21.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	14% 0.18mg	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	41.3% 165μg	31.7% 127μg	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	1.13% 1mg	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	0.51% 0.076mg	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Peanuts	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	67.3% 0.61mg	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% 3.28mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	21.8% 92mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	44.5% 1.02mg	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	36% 252mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	2.77% 1.53μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.77% 177g	0.093% 3.44g	3700g per day for Men 19-50 years

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

• Boiled Split Peas have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Raw Peanuts.
• While Raw Peanuts contain 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 57.8 times more Vitamin E than Boiled Split Peas.
• Both Boiled Split Peas as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Boiled Split Peas have 1.4 times more Iron, 1.3 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Zinc and 51.4 times more Water than Raw Peanuts.
• While Raw Peanuts contain 1.4 times more Calcium, 1.3 times more Copper and 2.5 times more Selenium than Boiled Split Peas.
• Both Boiled Split Peas and Raw Peanuts have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Split Peas have 44.8 times more Omega 3, 6.3 times more Carbohydrate, 3 times more Sugars, 4.7 times more Fiber and 1.6 times more Protein than Raw Peanuts.
• While Raw Peanuts contain 26.3 times more Fat, 24.2 times more Saturated Fat and 23.6 times more Omega 6 than Boiled Split Peas.
• Both Boiled Split Peas and Raw Peanuts have similar amounts of Energy per 300 kcal.
• Both Boiled Split Peas as well as Raw Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.