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

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Boiled Split Peas with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	7.94% 230kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	43.3% 16.5g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	38.8% 0.5mg	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	32.2% 129μg	62% 248μg	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	0.88% 0.79mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	281% 2.53mg	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	32% 2.56mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	173% 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	28% 196mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.12% 4.3g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Oil-roasted Virginia Peanuts contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 16.5 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Split Peas with Salt have 39.7 times more Sodium than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 6.1 times more Calcium, 7 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 5.1 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 12.5 times more Selenium and 6.6 times more Zinc than Boiled Split Peas with Salt.
• 7 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Virginia Peanuts contain 5 times more Energy, 124.7 times more Fat, 117.5 times more Saturated Fat, 106.9 times more Omega 6 and 3.1 times more Protein than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Oil-roasted Virginia Peanuts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 6
• Both Boiled Split Peas with Salt as well as Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3 in seven ounces.