Comparing Nutrients in 500 calories Boiled Split Peas with Salt VS Oil-Roasted Peanuts

Weight per 500 calories

• Boiled Split Peas with Salt: 431g
• Oil-Roasted Peanuts: 83.5g

Oil-Roasted Peanuts no Salt have 5.2 times more energy per unit of mass than Boiled Split Peas with Salt, which is very high in comparison to other foods. Boiled Split Peas with Salt having average energy density.

Which food has more nutrients per 500 calories - Boiled Split Peas with Salt or Oil-Roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Split Peas with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.7g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	22.7% 7.25g	32g per day for Men 19-50 years
Omega 3	7.54% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	4.8% 3.5g	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	0.092% 0.067g	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	% 0.067g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	94% 35.8g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	64% 36g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.2% 0.82mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29.6% 0.38mg	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	70% 280μg	25% 100μg	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	1.9% 1.72mg	0.74% 0.67mg	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	0.86% 0.13mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	49.4% 0.44mg	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	69.5% 5.56mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	67% 1.54mg	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	61% 427mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	8.1% 300g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Split Peas with Salt vs Oil-Roasted Peanuts:

• Boiled Split Peas with Salt have 11.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 3 times more Vitamin B3, 1.9 times more Vitamin B6 and 44.6 times more Vitamin E than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Split Peas with Salt vs Oil-Roasted Peanuts:

• Boiled Split Peas with Salt have 1.8 times more Copper, 4.4 times more Iron, 1.3 times more Phosphorus, 2.6 times more Potassium, 204.8 times more Sodium, 1.6 times more Zinc and 247.5 times more Water than Oil-Roasted Peanuts no Salt.
• Both Boiled Split Peas with Salt and Oil-Roasted Peanuts no Salt have similar amounts of Calcium, Magnesium, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Split Peas with Salt have 3.8 times more Omega 3, 6.9 times more Carbohydrate, 3.6 times more Sugars, 4.6 times more Fiber and 1.5 times more Protein than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 26.1 times more Fat, 31.1 times more Saturated Fat and 21.3 times more Omega 6 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Oil-Roasted Peanuts no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Split Peas with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.