Comparing Nutrients in 100 grams Oil-Roasted Peanuts VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Oil-Roasted Peanuts	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	20.7% 599kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.03g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	50% 28g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Boiled Pigeon Peas 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	7.1% 0.085mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	3.85% 0.05mg	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	30% 120μg	27.8% 111μg	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	0.89% 0.8mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	30% 0.27mg	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	19% 1.52mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	21.8% 0.5mg	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	56.7% 397mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	1.85% 68.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Boiled Pigeon Peas with Salt per 100 g

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

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

• 100 grams of Oil-Roasted Peanuts have 1.5 times more Vitamin B2, 17.7 times more Vitamin B3, 3.8 times more Vitamin B5 and 9.2 times more Vitamin B6 than Boiled Pigeon Peas with Salt.
• While 100 g of Boiled Pigeon Peas with Salt contain 1.7 times more Vitamin B1 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Boiled Pigeon Peas with Salt provide similar amounts of Vitamin B9 per 100 grams.
• Both Oil-Roasted Peanuts no Salt as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil-Roasted Peanuts vs Boiled Pigeon Peas with Salt:

• 100 grams of Oil-Roasted Peanuts have 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 3.6 times more Zinc than Boiled Pigeon Peas with Salt.
• While 100 g of Boiled Pigeon Peas with Salt contain 40.2 times more Sodium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Boiled Pigeon Peas with Salt contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-Roasted Peanuts have 5 times more Energy, 138.2 times more Fat, 104.7 times more Saturated Fat, 4.2 times more Omega 3, 77.1 times more Omega 6, 1.4 times more Fiber and 4.1 times more Protein than Boiled Pigeon Peas with Salt.
• While 100 g of Boiled Pigeon Peas with Salt contain 1.5 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• 100 grams of Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6