Comparing Nutrients in 7 ounces Boiled Split Peas VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Split Peas	Spanish Peanuts	Recommended Dietary Allowance
Energy	8.07% 234kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	201% 34g	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	24% 31.4g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Spanish 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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	53% 0.69mg	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	119% 476μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Spanish Peanuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	198% 1.8mg	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	97% 7.76mg	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	228% 5.24mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Split Peas VS Spanish Peanuts per 7 oz

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

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

• 7 ounces of Boiled Split Peas have more Vitamin K than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 17.9 times more Vitamin B3, 3 times more Vitamin B5, 7.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Split Peas.
• 7 ounces of Spanish Peanuts have insufficient amounts of Vitamin K
• Both Boiled Split Peas as well as Raw Spanish 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 vs Spanish Peanuts:

• 7 oz of Raw Spanish Peanuts contain 7.6 times more Calcium, 5 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 6.7 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 12 times more Selenium and 2.1 times more Zinc than Boiled Split Peas.
• 7 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Split Peas have 1.3 times more Carbohydrate than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 4.8 times more Energy, 127.2 times more Fat, 131.4 times more Saturated Fat, 125.5 times more Omega 6 and 3.1 times more Protein than Boiled Split Peas.
• Both Boiled Split Peas and Spanish Peanuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Boiled Split Peas as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.