Comparing Nutrients in 7 ounces Roasted Peanuts with Salt VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Energy	40% 1165kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	32.2% 42g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	7.94% 5.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.72g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	7.33% 0.095mg	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	48% 192μg	32.2% 129μg	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	0.88% 0.79mg	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	65.2% 9.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	39% 3.14mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	34% 0.79mg	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	103% 720mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Boiled Split Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Peanuts with Salt versus 7 oz of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Peanuts with Salt vs Boiled Split Peas:

• 7 ounces of Roasted Peanuts with Salt have 3.5 times more Vitamin B2, 16.1 times more Vitamin B3, 1.7 times more Vitamin B5, 9.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 164.3 times more Vitamin E than Boiled Split Peas.
• While 7 oz of Boiled Split Peas contain 1.3 times more Vitamin B1 and more Vitamin K than Dry-roasted Peanuts with Salt.
• 7 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• 7 ounces of Boiled Split Peas have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Peanuts with Salt vs Boiled Split Peas:

• 7 ounces of Roasted Peanuts with Salt have 4.1 times more Calcium, 2.4 times more Copper, 1.2 times more Iron, 4.9 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 15.5 times more Selenium, 205 times more Sodium and 2.8 times more Zinc than Boiled Split Peas.
• 7 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Peanuts with Salt have 5 times more Energy, 127.3 times more Fat, 143 times more Saturated Fat, 70.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Boiled Split Peas.
• Both Roasted Peanuts with Salt and Boiled Split Peas offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas provide inadequate amounts of Omega 3 in seven ounces.