Comparing Nutrients in 100 grams Roasted Peanuts with Salt VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Energy	20.2% 587kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.7g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	24% 7.72g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	4% 2.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	22% 8.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	3.7% 0.048mg	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	24.3% 97μg	16.3% 65μg	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	0.44% 0.4mg	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	33% 4.93mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Boiled Split Peas	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	19.8% 1.58mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	17.2% 0.4mg	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	52% 363mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	10.6% 362mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Boiled Split Peas per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Peanuts with Salt versus 100 g of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Peanuts with Salt vs Boiled Split Peas:

• 100 grams of Roasted Peanuts with Salt have 3.5 times more Vitamin B2, 16.1 times more Vitamin B3, 1.7 times more Vitamin B5, 9.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 164.3 times more Vitamin E than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 1.3 times more Vitamin B1 and more Vitamin K than Dry-roasted Peanuts with Salt.
• 100 grams of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• 100 grams of Boiled Split Peas have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Peanuts with Salt vs Boiled Split Peas:

• 100 grams of Roasted Peanuts with Salt have 4.1 times more Calcium, 2.4 times more Copper, 1.2 times more Iron, 4.9 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 15.5 times more Selenium, 205 times more Sodium and 2.8 times more Zinc than Boiled Split Peas.
• 100 grams of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Peanuts with Salt have 5 times more Energy, 127.3 times more Fat, 143 times more Saturated Fat, 70.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Boiled Split Peas.
• Both Roasted Peanuts with Salt and Boiled Split Peas offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts with Salt as well as Boiled Split Peas provide inadequate amounts of Omega 3 in 100 grams.