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

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Boiled Split Peas with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	5.67% 164kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	19% 24.7g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	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	31% 11.8g	33% 12.6g	38g per day for Men 19-50 years
Protein	21% 12g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	23% 92μg	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	0.63% 0.57mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	2% 20mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	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	23% 1.83mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	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	20% 140mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.66% 99g	0.068% 2.52g	3700g per day for Men 19-50 years

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

• Oil-roasted Spanish Peanuts contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 16.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Boiled Split Peas with Salt have 39.7 times more Sodium and 39 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 7.1 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 4.7 times more Magnesium, 5.9 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 12.5 times more Selenium and 2 times more Zinc than Boiled Split Peas with Salt.

Comparison of macro-nutrients per 5 ounces:

• Boiled Split Peas with Salt have 2.8 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 5 times more Energy, 125.7 times more Fat, 139.9 times more Saturated Fat, 124.1 times more Omega 6 and 3.4 times more Protein than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Oil-roasted Spanish Peanuts have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled Split Peas with Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.