Comparing Nutrients in 100 grams Pigeon Peas VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	12% 343kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	40.7% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	24% 31.3g	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	39.5% 15g	41.6% 16g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	23.4% 0.3mg	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	114% 456μg	33.3% 133μg	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

	Pigeon Peas	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	13% 130mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	227% 2.04mg	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	65.4% 5.23mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	184% 4.23mg	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	52.4% 367mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	41% 1392mg	40% 1358mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pigeon Peas VS Low Fat Peanut Flour per 100 g

Compare the macro and micronutrient content in 100 g of Pigeon Peas versus 100 g of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pigeon Peas vs Low Fat Peanut Flour:

• 100 grams of Pigeon Peas have 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 3.9 times more Vitamin B3 than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Raw Pigeon Peas as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pigeon Peas vs Low Fat Peanut Flour:

• 100 grams of Pigeon Peas have 3.8 times more Magnesium than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 1.9 times more Copper, 2.4 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour contain similar levels of Calcium, Iron, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pigeon Peas have 35 times more Omega 3 and 2 times more Carbohydrate than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 14.7 times more Fat, 9.2 times more Saturated Fat, 8.9 times more Omega 6 and 1.6 times more Protein than Raw Pigeon Peas .
• Both Pigeon Peas and Low Fat Peanut Flour offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Low Fat Peanut Flour provide inadequate amounts of Omega 3