Comparing Nutrients in 5 ounces Pigeon Peas VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	34% 44.3g	130g per day for Men 19-50 years
Sugars	NA	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	56% 21.3g	59% 22.4g	38g per day for Men 19-50 years
Protein	55% 30.8g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33% 0.43mg	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	162% 646μg	47% 189μg	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% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	18.4% 184mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	321% 2.9mg	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	93% 7.4mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	261% 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	74.3% 520mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	56.6% 1925mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pigeon Peas VS Low Fat Peanut Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Pigeon Peas versus 5 oz of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pigeon Peas vs Low Fat Peanut Flour:

• 5 ounces of Pigeon Peas have 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 3.9 times more Vitamin B3 than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• Both Raw Pigeon Peas as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pigeon Peas vs Low Fat Peanut Flour:

• 5 ounces of Pigeon Peas have 3.8 times more Magnesium than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.9 times more Copper, 2.4 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour contain similar levels of Calcium, Iron, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pigeon Peas have 35 times more Omega 3 and 2 times more Carbohydrate than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 14.7 times more Fat, 9.2 times more Saturated Fat, 8.9 times more Omega 6 and 1.6 times more Protein than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Low Fat Peanut Flour provide inadequate amounts of Omega 3