Comparing Nutrients in 7 ounces Split Green Peas VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Split Green Peas	Valencia Peanuts	Recommended Dietary Allowance
Energy	25% 722kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	45.5% 14.5g	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	192% 32.7g	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% 41.5g	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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	82% 46g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Valencia Peanuts	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	160% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	52% 0.67mg	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	122% 488μg	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	258% 2.32mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	171% 3.93mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.23% 8.45g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Split Green Peas vs Valencia Peanuts:

• 7 ounces of Split Green Peas have more Vitamin C than Valencia Peanuts.
• While 7 oz of Raw Valencia Peanuts contain 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.4 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Split Green Peas vs Valencia Peanuts:

• 7 ounces of Split Green Peas have 2.3 times more Iron, 2.6 times more Potassium and 1.5 times more Selenium than Valencia Peanuts.
• While 7 oz of Raw Valencia Peanuts contain 1.3 times more Calcium, 1.4 times more Copper, 2.9 times more Magnesium and 1.7 times more Manganese than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts contain similar levels of 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, 2.9 times more Carbohydrate and 2.6 times more Fiber than Valencia Peanuts.
• While 7 oz of Raw Valencia Peanuts contain 1.6 times more Energy, 12.2 times more Fat, 18 times more Saturated Fat and 19.3 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Valencia Peanuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Valencia Peanuts provide inadequate amounts of Omega 3