Comparing Nutrients in 7 ounces Oil-Roasted Peanuts VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Oil-Roasted Peanuts	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	41% 1189kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	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	23.3% 30.3g	35.5% 46g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	99% 55.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	91% 13.7mg	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

	Oil-Roasted Peanuts	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	37.7% 3mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	113% 788mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Boiled Pigeon Peas with Salt per 7 oz

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

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

• 7 ounces of Oil-Roasted Peanuts have 1.5 times more Vitamin B2, 17.7 times more Vitamin B3, 3.8 times more Vitamin B5 and 9.2 times more Vitamin B6 than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 1.7 times more Vitamin B1 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Boiled Pigeon Peas with Salt provide similar amounts of Vitamin B9 per seven ounces.
• Both Oil-Roasted Peanuts no Salt as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-Roasted Peanuts vs Boiled Pigeon Peas with Salt:

• 7 ounces of Oil-Roasted Peanuts have 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 3.6 times more Zinc than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 40.2 times more Sodium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Boiled Pigeon Peas with Salt contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-Roasted Peanuts have 5 times more Energy, 138.2 times more Fat, 104.7 times more Saturated Fat, 4.2 times more Omega 3, 77.1 times more Omega 6, 1.4 times more Fiber and 4.1 times more Protein than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 1.5 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• 7 ounces of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6