Comparing Nutrients in 14 ounces Boiled Split Peas with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	16% 460kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.14% 0.19g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	86.7% 33g	22% 8.33g	38g per day for Men 19-50 years
Protein	59% 33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	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	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.45% 276g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Split Peas with Salt vs Baked White Potatoes:

• Boiled Split Peas with Salt have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 4.4 times more Vitamin B6 and 31.5 times more Vitamin C than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Split Peas with Salt vs Baked White Potatoes:

• Boiled Split Peas with Salt have 1.4 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 34 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Split Peas with Salt have 1.3 times more Energy, 1.9 times more Omega 3, 1.9 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.