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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	25% 722kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	32.5% 42g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	13.4% 9.72g	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	0% 0g	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	% 0.87g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.34g	% 9.72g	g per day for Men 19-50 years
Fiber	116% 44g	44% 16.7g	38g per day for Men 19-50 years
Protein	82% 46g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	71% 0.92mg	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	7.44% 29.8μg	48% 192μg	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	3.97% 3.57mg	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	1.6% 0.24mg	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	117% 9.4mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	154% 3.54mg	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% 663mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.097% 3.6g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 4.7 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin C and more Vitamin K than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 4 times more Vitamin B3, 3.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 41.1 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Split Green Peas have 1.9 times more Copper, 3 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.3 times more Calcium, 2.8 times more Magnesium, 1.5 times more Manganese and 82 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Split Green Peas have 6.3 times more Omega 3, 2.9 times more Carbohydrate and 2.6 times more Fiber than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.6 times more Energy, 12.8 times more Fat, 18.9 times more Saturated Fat, 11.3 times more Omega 6 and 1.6 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry-roasted Peanuts with Salt have similar amounts of Protein per 7 oz.
• Both Raw Split Green Peas as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.