Comparing Nutrients in 100 calories Split Green Peas VS Potato Skin

Weight per 100 calories

• Split Green Peas: 27.5g
• Potato Skin: 172g

Split Green Peas have 6.3 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Split Green Peas or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.74g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.21% 1.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.26mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	31.7% 0.41mg	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	1.03% 4.12μg	7.33% 29.3μg	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	0.55% 0.49mg	22% 19.7mg	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	0.22% 0.033mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	1.26% 12.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	81% 0.73mg	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	16.2% 1.3mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	4.12% 17.3mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	45% 1.04mg	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	13% 92mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	5.34% 2.94μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	3.9% 144g	3700g per day for Men 19-50 years

Split Green Peas VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Split Green Peas or Potato Skin?

Lets compare vitamin content per 100 calories of Split Green Peas vs Potato Skin:

• 100 calories of Split Green Peas have 5.5 times more Vitamin B1 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.8 times more Vitamin B3, 2 times more Vitamin B5, 10.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 39.7 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Potato Skin provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Split Green Peas have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Split Green Peas as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Split Green Peas vs Potato Skin:

• 100 calories of Split Green Peas have 1.4 times more Phosphorus, 5.7 times more Selenium and 1.6 times more Zinc than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 4.1 times more Calcium, 3.3 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 3 times more Potassium and 60.2 times more Water than Raw Split Green Peas.
• 100 calories of Split Green Peas lack sufficient amounts of Calcium
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Split Green Peas have 2.6 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.3 times more Carbohydrate than Raw Split Green Peas.
• Both Split Green Peas and Potato Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Split Green Peas as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 calories.