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

Macros Ratio

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

Macro Nutrients

	Split Green Peas	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	25% 722kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	207% 35.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	25% 32.3g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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% 0g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 5.34g	NA	g per day for Men 19-50 years
Fiber	116% 44g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	82% 46g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil-roasted Valencia 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	23.4% 0.3mg	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	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	37% 0.48mg	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	62.5% 250μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	185% 1.66mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	148% 3.4mg	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	90% 633mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Oil-roasted Valencia Peanuts with Salt per 7 oz

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

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

• 7 ounces of Split Green Peas have 8 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin C than Oil-roasted Valencia Peanuts with Salt.
• While 7 oz of Oil-roasted Valencia Peanuts with Salt contain 4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Split Green Peas.
• 7 ounces of Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Split Green Peas vs Oil-roasted Valencia Peanuts with Salt:

• 7 ounces of Split Green Peas have 2.9 times more Iron, 1.4 times more Potassium and 1.4 times more Selenium than Oil-roasted Valencia Peanuts with Salt.
• While 7 oz of Oil-roasted Valencia Peanuts with Salt contain 2.5 times more Magnesium, 1.4 times more Manganese and 154.4 times more Sodium than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Valencia Peanuts with Salt contain similar levels of Calcium, Copper, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Split Green Peas have 16.3 times more Omega 3, 3.8 times more Carbohydrate and 2.5 times more Fiber than Oil-roasted Valencia Peanuts with Salt.
• While 7 oz of Oil-roasted Valencia Peanuts with Salt contain 1.6 times more Energy, 13.2 times more Fat, 19.3 times more Saturated Fat and 20.7 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3