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

Macros Ratio

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

Macro Nutrients

	Low Fat Peanut Flour	Pigeon Peas	Recommended Dietary Allowance
Energy	29.3% 849kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.5g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	80.8% 13.7g	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	47.7% 62g	96% 125g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	120% 67g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Low Fat 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	75.6% 0.91mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	66% 264μg	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	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	Pigeon Peas	Recommended Dietary Allowance
Calcium	25.8% 258mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	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	118% 9.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	144% 1008mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	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	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	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

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

• Low Fat Peanut Flour has 3.9 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Pigeon Peas .
• While Raw Pigeon Peas contain 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Low Fat Peanut Flour as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Low Fat Peanut Flour has 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 .
• While Raw Pigeon Peas contain 3.8 times more Magnesium and 17 times more Sodium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Calcium, Iron, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low Fat Peanut Flour has 1.2 times more Energy, 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 .
• While Raw Pigeon Peas contain 35 times more Omega 3 and 2 times more Carbohydrate than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Raw Pigeon Peas have similar amounts of Fiber per 7 oz.
• Both Low Fat Peanut Flour as well as Raw Pigeon Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.