Comparing Nutrients in 5 ounces Split Green Peas VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Split Green Peas	Spanish Peanuts	Recommended Dietary Allowance
Energy	17.8% 516kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	31.4% 10g	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	143% 24.4g	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	17.3% 22.4g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Spanish Peanuts	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	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	38% 0.49mg	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	85% 340μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Spanish Peanuts	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	142% 1.28mg	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	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	163% 3.74mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.24% 9.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Spanish Peanuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Split Green Peas vs Spanish Peanuts:

• 5 ounces of Split Green Peas have 1.8 times more Vitamin B2, more Vitamin C and more Vitamin K than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 4.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 16 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Spanish Peanuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Spanish Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Split Green Peas as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Split Green Peas vs Spanish Peanuts:

• 5 ounces of Split Green Peas have 1.2 times more Iron, 1.5 times more Selenium and 1.6 times more Zinc than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 2.3 times more Calcium, 3 times more Magnesium and 2.2 times more Manganese than Raw Split Green Peas.
• Both Split Green Peas and Spanish Peanuts contain similar levels of Copper, 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, 3.9 times more Carbohydrate and 2.3 times more Fiber than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.6 times more Energy, 12.8 times more Fat, 17.4 times more Saturated Fat and 20.1 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Spanish Peanuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Spanish Peanuts provide inadequate amounts of Omega 3