Comparing Nutrients in 5 ounces Split Green Peas VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	142% 24g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	NA	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	33% 12.6g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil-roasted Spanish 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	28% 0.36mg	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	44.7% 179μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	104% 0.94mg	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	84% 6.7mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	145% 3.34mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Oil-roasted Spanish Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Split Green Peas versus 5 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 5 ounces of Split Green Peas have 2.3 times more Vitamin B1, 2.9 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Split Green Peas.
• 5 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 5 ounces of Split Green Peas have 1.2 times more Copper, 2.1 times more Iron, 1.4 times more Selenium and 1.7 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 2.2 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese and 86.6 times more Sodium than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt contain similar levels of Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Split Green Peas have 16.3 times more Omega 3, 3.5 times more Carbohydrate and 2.5 times more Fiber than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 1.6 times more Energy, 12.6 times more Fat, 18.5 times more Saturated Fat and 19.9 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3