Comparing Nutrients in 7 ounces Defatted Peanut Flour VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Defatted Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Energy	22.4% 649kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	96% 125g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	82.5% 31.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	185% 104g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	43.2% 0.56mg	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	123% 492μg	226% 905μg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Calcium	27.8% 278mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	233% 2.1mg	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	52% 4.17mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	155% 3.55mg	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	215% 1508mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Pigeon Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Defatted Peanut Flour versus 7 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Defatted Peanut Flour vs Pigeon Peas :

• 7 ounces of Defatted Peanut Flour have 2.6 times more Vitamin B2, 9.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 1.8 times more Vitamin B9 than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Pigeon Peas provide similar amounts of Vitamin B1 per seven ounces.
• Both Defatted Peanut Flour as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Defatted Peanut Flour vs Pigeon Peas :

• 7 ounces of Defatted Peanut Flour have 1.7 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 10.6 times more Sodium and 1.8 times more Zinc than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 2.5 times more Iron than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Pigeon Peas contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Defatted Peanut Flour have 2.4 times more Protein than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain more Omega 3, 5.4 times more Omega 6 and 1.8 times more Carbohydrate than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Pigeon Peas offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6