Comparing Nutrients in 7 ounces Boiled Pigeon Peas with Salt VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas with Salt	22%	3%	75%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	8.3% 240kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	32.5% 42g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	35% 13.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	71% 0.92mg	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	55% 220μg	48% 192μg	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% 0mg	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	NA	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	94% 0.85mg	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	27.5% 2.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	154% 3.54mg	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	33.7% 236mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas with Salt VS Dry-roasted Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Pigeon Peas with Salt vs Dry-roasted Peanuts:

• 7 oz of Dry-roasted Peanuts, no salt contain 3.3 times more Vitamin B2, 18.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Boiled Pigeon Peas with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pigeon Peas with Salt vs Dry-roasted Peanuts:

• 7 ounces of Boiled Pigeon Peas with Salt have 40.2 times more Sodium than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Boiled Pigeon Peas with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Peanuts, no salt contain 4.9 times more Energy, 130.7 times more Fat, 93 times more Saturated Fat, 49.6 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Boiled Pigeon Peas with Salt.
• Both Boiled Pigeon Peas with Salt and Dry-roasted Peanuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 6
• Both Boiled Pigeon Peas with Salt as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in seven ounces.