Comparing Nutrients in 1 pound 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	18.5% 535kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	215% 280g	130g per day for Men 19-50 years
Sugars	18% 13g	19.6% 14.2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	99% 37.6g	265% 101g	38g per day for Men 19-50 years
Protein	67.6% 38g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	49% 0.64mg	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	73.7% 295μg	17% 68μg	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	2% 1.8mg	9.07% 8.16mg	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	0.91% 0.14mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Split Green Peas	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	408% 3.67mg	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	73% 5.85mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	235% 5.4mg	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	64% 449mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	144% 16mg	11mg per day for Men 19-50 years
Water	8.5% 315g	1.07% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.
• Both Boiled Split Peas as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.