Comparing Nutrients in 7 ounces Low Fat Peanut Flour VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	29.3% 849kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	80.8% 13.7g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	35.5% 46g	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	82.5% 31.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	120% 67g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	7.63% 0.099mg	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	66% 264μg	55% 220μg	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

	Low Fat Peanut Flour	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	25.8% 258mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	59.3% 0.53mg	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	118% 9.4mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	43.2% 0.99mg	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	144% 1008mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Boiled Pigeon Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Low Fat Peanut Flour vs Boiled Pigeon Peas :

• 7 ounces of Low Fat Peanut Flour have 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 14.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 6.1 times more Vitamin B6 than Boiled Pigeon Peas .
• Both Low Fat Peanut Flour and Boiled Pigeon Peas provide similar amounts of Vitamin B9 per seven ounces.
• Both Low Fat Peanut Flour as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low Fat Peanut Flour vs Boiled Pigeon Peas :

• 7 ounces of Low Fat Peanut Flour have 3 times more Calcium, 7.6 times more Copper, 4.3 times more Iron, 8.4 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 6.7 times more Zinc than Boiled Pigeon Peas .
• Both Low Fat Peanut Flour and Boiled Pigeon Peas contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Fat Peanut Flour have 3.5 times more Energy, 57.6 times more Fat, 36.6 times more Saturated Fat, 35.3 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Fiber and 5 times more Protein than Boiled Pigeon Peas .
• 7 ounces of Boiled Pigeon Peas provide inadequate amounts of Omega 6
• Both Low Fat Peanut Flour as well as Boiled Pigeon Peas provide inadequate amounts of Omega 3 in seven ounces.