Comparing Nutrients in 7 ounces Boiled Split Peas VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Boiled Split Peas	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	8.07% 234kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	32.5% 42g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	6.76% 4.9g	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% 17.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	48% 26.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Peanuts with Salt	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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	23.2% 0.3mg	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	37.2% 149μg	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	54.2% 8.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	110% 0.99mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	88.3% 2.03mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.73% 138g	2.24% 83g	3700g per day for Men 19-50 years

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

• Boiled Split Peas have more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.4 times more Vitamin B1, 5.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 136.7 times more Vitamin E than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Peanuts with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled Split Peas as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Boiled Split Peas have 1.3 times more Iron, 2 times more Potassium and 1.7 times more Water than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 3.9 times more Calcium, 2.8 times more Copper, 2.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 7.3 times more Selenium, 375.5 times more Sodium and 1.8 times more Zinc than Boiled Split Peas.

Comparison of macro-nutrients per 7 ounces:

• Boiled Split Peas have 28 times more Omega 3 than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.7 times more Energy, 56.4 times more Fat, 56.6 times more Saturated Fat, 50.8 times more Omega 6 and 1.6 times more Protein than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Peanuts with Salt have similar amounts of Carbohydrate, Sugars and Fiber per 7 oz.
• Both Boiled Split Peas as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.