Comparing Nutrients in 7 ounces Boiled Pigeon Peas VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Pigeon Peas	22%	3%	75%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Boiled Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	8.3% 240kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	80.8% 13.7g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	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	35% 13.3g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Boiled Pigeon Peas	Low Fat Peanut Flour	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	46.4% 0.6mg	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	66% 264μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	450% 4.05mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	365% 8.4mg	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	33.7% 236mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	79.3% 2695mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	25.6% 14μg	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	16.2% 1.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pigeon Peas VS Low Fat Peanut Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pigeon Peas versus 7 oz of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pigeon Peas vs Low Fat Peanut Flour:

• 7 oz of Low Fat Peanut Flour contain 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 14.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 6.1 times more Vitamin B6 than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Low Fat Peanut Flour provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled Pigeon Peas as well as Low Fat Peanut Flour 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 vs Low Fat Peanut Flour:

• 7 oz of Low Fat Peanut Flour contain 3 times more Calcium, 7.6 times more Copper, 4.3 times more Iron, 8.4 times more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 6.7 times more Zinc than Boiled Pigeon Peas .
• Both Boiled Pigeon Peas and Low Fat Peanut Flour contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low Fat Peanut Flour contain 3.5 times more Energy, 57.6 times more Fat, 36.6 times more Saturated Fat, 35.3 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Fiber and 5 times more Protein than Boiled Pigeon Peas .
• 7 ounces of Boiled Pigeon Peas provide inadequate amounts of Omega 6
• Both Boiled Pigeon Peas as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in seven ounces.