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

Weight per 300 calories

• Boiled Split Peas with Salt: 259g
• Baked White Potatoes: 326g

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

Which food has more nutrients per 300 calories - Boiled Split Peas with Salt or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	53% 68.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	56.5% 21.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.55% 0.12mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.8% 13μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	26.8% 0.62mg	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% 245mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	41% 616mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	4.86% 180g	6.65% 246g	3700g per day for Men 19-50 years

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

• Boiled Split Peas with Salt have 3.1 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 5.5 times more Vitamin B6 and 39.7 times more Vitamin C than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Boiled Split Peas with Salt have 1.6 times more Iron, 1.7 times more Manganese, 27 times more Sodium and 2.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 1.4 times more Water than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Magnesium and Phosphorus per 300 kcal.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Split Peas with Salt have 1.5 times more Omega 3, 1.5 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.