Comparing Nutrients in 500 calories Boiled Mungo Beans VS Split Green Peas

Weight per 500 calories

• Boiled Mungo Beans: 476g
• Split Green Peas: 137g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	5.5% 5.34g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	6.9% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	65% 84.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	5.95% 4.3g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	80.2% 30.5g	80.2% 30.5g	38g per day for Men 19-50 years
Protein	64% 36g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	1.06% 9.52μg	1.07% 9.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	14.8% 0.19mg	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	112% 448μg	5.15% 20.6μg	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	5.3% 4.76mg	2.75% 2.47mg	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	4.76% 0.71mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	25.2% 252mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	123% 1.1mg	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	104% 8.33mg	81.2% 6.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	71% 1.63mg	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	106% 743mg	65.5% 459mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	9.33% 345g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled Mungo Beans as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.