Comparing Nutrients in 100 grams Spanish Peanuts VS Boiled Split Peas

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Boiled Split Peas	Recommended Dietary Allowance
Energy	19.7% 570kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	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	12% 16g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	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	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	25% 9.5g	22% 8.3g	38g per day for Men 19-50 years
Protein	46.7% 26g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	56.3% 0.68mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	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	60% 240μg	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	NA	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

	Spanish Peanuts	Boiled Split Peas	Recommended Dietary Allowance
Calcium	10.6% 106mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	20% 0.18mg	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	49% 3.9mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	55.4% 388mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	10.6% 362mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Boiled Split Peas per 100 g

Compare the macro and micronutrient content in 100 g of Spanish Peanuts 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 Spanish Peanuts vs Boiled Split Peas:

• 100 grams of Spanish Peanuts have 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.
• While 100 g of Boiled Split Peas contain more Vitamin K than Raw Spanish Peanuts.
• 100 grams of Spanish Peanuts have insufficient amounts of Vitamin K
• Both Raw Spanish Peanuts 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 Spanish Peanuts vs Boiled Split Peas:

• 100 grams of Spanish Peanuts have 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.
• 100 grams of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spanish Peanuts have 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.
• While 100 g of Boiled Split Peas contain 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Boiled Split Peas offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Split Peas provide inadequate amounts of Omega 6
• Both Raw Spanish Peanuts as well as Boiled Split Peas provide inadequate amounts of Omega 3 in 100 grams.