Comparing Nutrients in 7 ounces Valencia Peanuts VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Valencia Peanuts	Boiled Split Peas	Recommended Dietary Allowance
Energy	39% 1131kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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% 41.5g	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	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	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	45.4% 17.3g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	89% 49.8g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	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	106% 1.27mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	122% 488μg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Boiled Split Peas	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	40% 0.36mg	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% 4.15mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	95% 667mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Boiled Split Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Peanuts 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 Valencia Peanuts vs Boiled Split Peas:

• 7 ounces of Valencia Peanuts have 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 14.5 times more Vitamin B3, 3 times more Vitamin B5, 7.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled Split Peas.
• Both Raw Valencia Peanuts 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 Valencia Peanuts vs Boiled Split Peas:

• 7 ounces of Valencia Peanuts have 4.4 times more Calcium, 6.5 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 12.2 times more Selenium and 3.3 times more Zinc than Boiled Split Peas.
• Both Valencia Peanuts and Boiled Split Peas contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 4.8 times more Energy, 122 times more Fat, 135.7 times more Saturated Fat, 120.4 times more Omega 6 and 3 times more Protein than Boiled Split Peas.
• Both Valencia Peanuts 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 Raw Valencia Peanuts as well as Boiled Split Peas provide inadequate amounts of Omega 3 in seven ounces.