Comparing Nutrients in 14 ounces Boiled Split Peas VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Split Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	16% 468kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	19% 13.7g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	86.7% 33g	31.3% 12g	38g per day for Men 19-50 years
Protein	59% 33g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Split Peas vs Boiled Carrots:

• Boiled Split Peas have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.2 times more Vitamin B6, 9 times more Vitamin C, 34.3 times more Vitamin E and 2.7 times more Vitamin K than Boiled Split Peas.
• Both Boiled Split Peas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Split Peas vs Boiled Carrots:

• Boiled Split Peas have 10.6 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium and 5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 29 times more Sodium and 1.3 times more Water than Boiled Split Peas.
• Both Boiled Split Peas and Boiled and Drained Carrots have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Split Peas have 3.4 times more Energy, 28 times more Omega 3, 2.6 times more Carbohydrate, 2.8 times more Fiber and 11 times more Protein than Boiled and Drained Carrots.
• Both Boiled Split Peas and Boiled and Drained Carrots have similar amounts of Sugars per 14 oz.
• Both Boiled Split Peas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.