Comparing Nutrients in 5 ounces Split Green Peas VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.4g	23% 30g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	9.6% 6.95g	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	0% 0g	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	% 0.62g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 6.95g	g per day for Men 19-50 years
Fiber	83% 31.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	51% 0.66mg	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	5.3% 21.3μg	34.4% 137μg	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	2.83% 2.55mg	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	1.13% 0.17mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	84% 6.7mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	110% 2.53mg	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	67.6% 473mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.069% 2.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Split Green Peas vs Roasted Peanuts with Salt:

• Raw Split Green Peas have 4.7 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin C and more Vitamin K than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 4 times more Vitamin B3, 3.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 41.1 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Split Green Peas vs Roasted Peanuts with Salt:

• Raw Split Green Peas have 1.9 times more Copper, 3 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.3 times more Calcium, 2.8 times more Magnesium, 1.5 times more Manganese and 82 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Split Green Peas have 6.3 times more Omega 3, 2.9 times more Carbohydrate and 2.6 times more Fiber than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.6 times more Energy, 12.8 times more Fat, 18.9 times more Saturated Fat, 11.3 times more Omega 6 and 1.6 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Protein per 5 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.