Comparing Nutrients in 300 calories Boiled Split Peas with Salt VS Baked Red Potatoes

Weight per 300 calories

• Boiled Split Peas with Salt: 259g
• Baked Red Potatoes: 345g

Boiled Split Peas with Salt have 1.3 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Split Peas with Salt or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Split Peas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	52% 67.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	56.5% 21.5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.55% 0.12mg	56.2% 0.73mg	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	42% 168μg	23.3% 93μg	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	1.15% 1.03mg	48.3% 43.4mg	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	0.52% 0.078mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.8% 13μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	66.7% 0.6mg	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	41.7% 3.34mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	26% 0.6mg	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	36.6% 256mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	NA	55μg per day for Men 19-50 years
Sodium	41% 616mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	4.86% 180g	7.15% 264g	3700g per day for Men 19-50 years

Boiled Split Peas With Salt VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Split Peas with Salt or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Boiled Split Peas with Salt vs Baked Red Potatoes:

• 300 calories of Boiled Split Peas with Salt have 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin K than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 2.4 times more Vitamin B3, 5.9 times more Vitamin B6 and 42 times more Vitamin C than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Red Potatoes provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Boiled Split Peas with Salt have insufficient amounts of Vitamin C
• Both Boiled Split Peas with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Split Peas with Salt vs Baked Red Potatoes:

• 300 calories of Boiled Split Peas with Salt have 1.4 times more Iron, 1.7 times more Manganese, 14.9 times more Sodium and 1.9 times more Zinc than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.3 times more Copper, 2 times more Potassium and 1.5 times more Water than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Red Potatoes contain similar levels of Magnesium and Phosphorus per 300 calories.
• Both Boiled Split Peas with Salt as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Split Peas with Salt have 1.5 times more Sugars, 3.5 times more Fiber and 2.7 times more Protein than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Red Potatoes offer comparable quantities of Energy per 300 calories.
• Both Boiled Split Peas with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.