Comparing Nutrients in 14 ounces Boiled Mothbeans with Salt VS Boiled Split Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans with Salt	26%	4%	70%
Boiled Split Peas with Salt	28%	3%	69%

Macro Nutrients

	Boiled Mothbeans with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Energy	16% 464kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	NA	86.7% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	14.7% 0.19mg	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	142% 568μg	64.5% 258μg	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	4.4% 3.97mg	1.76% 1.6mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	80% 0.72mg	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	156% 12.5mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	68.3% 1.57mg	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	85% 595mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.43% 275g	7.45% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans with Salt VS Boiled Split Peas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Mothbeans with Salt versus 14 oz of Boiled Split Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Mothbeans with Salt vs Boiled Split Peas with Salt:

• 14 ounces of Boiled Mothbeans with Salt have 1.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Split Peas with Salt.
• While 14 oz of Boiled Split Peas with Salt contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Mothbeans with Salt.
• 14 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans with Salt as well as Boiled Split Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mothbeans with Salt vs Boiled Split Peas with Salt:

• 14 ounces of Boiled Mothbeans with Salt have 2.4 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 4.7 times more Selenium than Boiled Split Peas with Salt.
• While 14 oz of Boiled Split Peas with Salt contain 1.7 times more Zinc than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Boiled Split Peas with Salt contain similar levels of Copper, Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Split Peas with Salt lack sufficient amounts of Selenium
• Both Boiled Mothbeans with Salt as well as Boiled Split Peas with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Mothbeans with Salt have 3.2 times more Omega 3 than Boiled Split Peas with Salt.
• Both Boiled Mothbeans with Salt and Boiled Split Peas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Mothbeans with Salt as well as Boiled Split Peas with Salt provide inadequate amounts of Omega 6 in 14 ounces.