Comparing Nutrients in 7 ounces Split Green Peas VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Split Green Peas	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	25% 722kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.34g	% 8g	g per day for Men 19-50 years
Fiber	116% 44g	49% 18.7g	38g per day for Men 19-50 years
Protein	82% 46g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	9.13% 91mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	118% 1.06mg	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	117% 9.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Split Green Peas vs Oil-roasted Peanuts with Dalt:

• Raw Split Green Peas have 8.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 3.8 times more Vitamin B3, 3.3 times more Vitamin B6, 8 times more Vitamin B9 and 57.8 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Split Green Peas as well as Oil-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 Oil-roasted Peanuts with Dalt:

• Raw Split Green Peas have 1.5 times more Copper, 3.1 times more Iron and 3.2 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.3 times more Calcium, 2.8 times more Magnesium, 1.6 times more Manganese and 64 times more Sodium than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil-roasted Peanuts with Salt have similar amounts of Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Split Green Peas have 4.3 times more Omega 3, 4 times more Carbohydrate and 2.4 times more Fiber than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.6 times more Energy, 13.5 times more Fat, 21.2 times more Saturated Fat, 17.7 times more Omega 6 and 1.3 times more Sugars than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil-roasted Peanuts with Salt have similar amounts of Protein per 7 oz.
• Both Raw Split Green Peas as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.