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

Weight per 500 calories

• Boiled Split Peas: 424g
• Boiled Peanuts with Salt: 157g

Boiled Peanuts with Salt have 2.7 times more energy per unit of mass than Boiled Split Peas, which is high in comparison to other foods. Boiled Split Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Boiled Split Peas	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	0.098% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	5.36% 3.9g	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	93% 35g	36.4% 14g	38g per day for Men 19-50 years
Protein	63% 35.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	18.4% 0.24mg	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	69% 275μg	29.5% 118μg	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% 1.7mg	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	0.85% 0.13mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.7% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	85.2% 0.77mg	87% 0.78mg	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	68.3% 5.47mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	70% 1.6mg	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	60% 419mg	44.5% 311mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	4.62% 2.54μg	12.6% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.47mg	78.7% 1181mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	7.96% 294g	1.78% 65.7g	3700g per day for Men 19-50 years

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

• Boiled Split Peas have 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.2 times more Vitamin B3 and 50.7 times more Vitamin E than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Peanuts with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled Split Peas as well as Boiled Peanuts with 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 vs Boiled Peanuts with Salt:

• Boiled Split Peas have 3.4 times more Iron, 1.3 times more Phosphorus, 5.4 times more Potassium, 1.5 times more Zinc and 4.5 times more Water than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.5 times more Calcium, 2.7 times more Selenium and 139.3 times more Sodium than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Peanuts with Salt have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Split Peas have 75.5 times more Omega 3, 2.7 times more Carbohydrate, 3.2 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 20.9 times more Fat, 21 times more Saturated Fat and 18.8 times more Omega 6 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Peanuts with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Split Peas as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.