Comparing Nutrients in 14 ounces Boiled Split Peas with Salt VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	11% 7.98g	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	86.7% 33g	67% 25.4g	38g per day for Men 19-50 years
Protein	59% 33g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	17.7% 0.23mg	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	64.5% 258μg	93% 373μg	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	1.76% 1.6mg	4.4% 3.97mg	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	0.79% 0.12mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	61.3% 0.55mg	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	64% 5.1mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	71% 1.64mg	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	56% 393mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.45% 276g	7.78% 288g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Split Peas with Salt have 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• Both Boiled Split Peas with Salt as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Split Peas with Salt have 1.3 times more Copper, 1.6 times more Potassium and 1.2 times more Zinc than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 4.2 times more Selenium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans with Salt contain similar levels of Manganese and Sodium per 14 ounces.
• 14 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Split Peas with Salt have 1.4 times more Sugars and 1.3 times more Fiber than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 12 times more Omega 3 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans 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 Split Peas with Salt as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.