Comparing Nutrients in 300 calories Boiled Mungo Beans VS Split Green Peas

Weight per 300 calories

• Boiled Mungo Beans: 286g
• Split Green Peas: 82.4g

Raw Split Green Peas have 3.5 times more energy per unit of mass than Boiled Mungo Beans, which is high in comparison to other foods. Boiled Mungo Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Mungo Beans or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	39% 50.8g	130g per day for Men 19-50 years
Sugars	7.92% 5.74g	3.57% 2.6g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	48% 18.3g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.63% 5.7μg	0.64% 5.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	8.88% 0.12mg	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	67% 269μg	3.1% 12.4μg	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	3.17% 2.86mg	1.65% 1.5mg	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	2.86% 0.43mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	15% 151mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	74% 0.67mg	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	62.5% 5mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	42.6% 0.98mg	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	63.7% 446mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	20.7% 702mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.37mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Mungo Beans vs Split Green Peas:

• Boiled Mungo Beans have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 21.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Raw Split Green Peas have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled Mungo Beans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Mungo Beans vs Split Green Peas:

• Boiled Mungo Beans have 4 times more Calcium, 1.3 times more Iron, 3.5 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 28.9 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.7 times more Copper than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Raw Split Green Peas have similar amounts of Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Mungo Beans have 7.1 times more Omega 3 and 2.2 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 2 times more Fat and 10.3 times more Omega 6 than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Raw Split Green Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled Mungo Beans as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.