Comparing Nutrients in 14 ounces Boiled Split Peas VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Split Peas	Split Green Peas	Recommended Dietary Allowance
Energy	16% 468kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	20% 3.4g	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	188% 245g	130g per day for Men 19-50 years
Sugars	16% 11.5g	17% 12.5g	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	0% 0g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	86.7% 33g	232% 88g	38g per day for Men 19-50 years
Protein	59% 33g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	42.7% 0.56mg	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	15% 59.5μg	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	7.94% 7.14mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Split Green Peas	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	357% 3.2mg	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	235% 18.8mg	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	205% 4.72mg	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	189% 1326mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	126% 14mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.93% 34.5g	3700g per day for Men 19-50 years

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

• Boiled Split Peas have 4.3 times more Vitamin B9 than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.8 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 4.5 times more Vitamin C and 3.2 times more Vitamin K than Boiled Split Peas.
• Both Boiled Split Peas as well as Raw Split Green Peas 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 vs Split Green Peas:

• Boiled Split Peas have 8 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.3 times more Calcium, 4.5 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 17.8 times more Selenium and 3.5 times more Zinc than Boiled Split Peas.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas contain 3.1 times more Energy, 10 times more Fat, 7.6 times more Saturated Fat, 5.8 times more Omega 3, 6.2 times more Omega 6, 2.9 times more Carbohydrate, 2.7 times more Fiber and 2.8 times more Protein than Boiled Split Peas.
• Both Boiled Split Peas and Raw Split Green Peas have similar amounts of Sugars per 14 oz.
• Both Boiled Split Peas as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.