Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts with Salt VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Pigeon Peas	Recommended Dietary Allowance
Energy	39.6% 1147kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	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	30.3% 39.4g	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	46.5% 17.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	92% 51.3g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	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	45.6% 0.55mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	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	62% 248μg	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

	Oil-roasted Virginia Peanuts with Salt	Pigeon Peas	Recommended Dietary Allowance
Calcium	17% 171mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	41.4% 3.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	173% 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	143% 1004mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	57.3% 859mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Pigeon Peas per 7 oz

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

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

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 5 times more Vitamin B3 than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.6 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Pigeon Peas provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Oil-roasted Virginia Peanuts with Salt as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts with Salt vs Pigeon Peas :

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 1.2 times more Copper, 1.4 times more Phosphorus, 25.5 times more Sodium and 2.4 times more Zinc than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 1.5 times more Calcium, 3.1 times more Iron and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Pigeon Peas contain similar levels of Magnesium, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Virginia Peanuts with Salt have 1.7 times more Energy, 32.6 times more Fat, 19.2 times more Saturated Fat and 18.8 times more Omega 6 than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 1.8 times more Omega 3, 3.2 times more Carbohydrate and 1.7 times more Fiber than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Pigeon Peas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3