Comparing Nutrients in 100 grams Split Green Peas VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	12.6% 364kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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% 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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	58.4% 22g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	41.3% 23g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	19.7% 0.26mg	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	3.75% 15μg	31.5% 126μg	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	2% 1.8mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	73.4% 0.66mg	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	59% 4.73mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	102% 2.36mg	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	47.7% 334mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.048% 1.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Oil-roasted Spanish Peanuts with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 100 grams of Split Green Peas have 2.3 times more Vitamin B1, 2.9 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Split Green Peas.
• 100 grams of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Split Green Peas vs Oil-roasted Spanish Peanuts with Salt:

• 100 grams of Split Green Peas have 1.2 times more Copper, 2.1 times more Iron, 1.4 times more Selenium and 1.7 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 2.2 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese and 86.6 times more Sodium than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt contain similar levels of Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Split Green Peas have 16.3 times more Omega 3, 3.5 times more Carbohydrate and 2.5 times more Fiber than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 1.6 times more Energy, 12.6 times more Fat, 18.5 times more Saturated Fat and 19.9 times more Omega 6 than Raw Split Green Peas.
• Both Split Green Peas and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Protein per 100 grams.
• 100 grams of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3