Comparing Nutrients in 1 kilogram Split Green Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	126% 3640kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	96% 124g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	NA	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	584% 222g	65.8% 25g	38g per day for Men 19-50 years
Protein	413% 231g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	184% 2.4mg	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	37.5% 150μg	42.5% 170μg	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	20% 18mg	127% 114mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	46% 460mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	470% 4.23mg	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	591% 47.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	517% 12mg	262% 6mg	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	477% 3340mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.35% 87g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Split Green Peas versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Split Green Peas vs Potato Skin:

• 1 kilogram of Split Green Peas has 34.2 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.2 times more Vitamin B5 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Split Green Peas as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Split Green Peas vs Potato Skin:

• 1 kilogram of Split Green Peas has 1.5 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 8.8 times more Phosphorus, 2.1 times more Potassium, 35.7 times more Selenium and 10 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 9.6 times more Water than Raw Split Green Peas.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Split Green Peas has 6.3 times more Energy, 38.9 times more Fat, 16.3 times more Omega 3, 26.8 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 9 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6