Comparing Nutrients in 7 ounces Boiled Lentils with Salt VS Boiled Split Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Split Peas with Salt	28%	3%	69%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Energy	7.8% 226kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	7.94% 5.75g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.3% 15.7g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	32% 18g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.33% 0.095mg	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	89.8% 359μg	32.2% 129μg	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	3.3% 2.98mg	0.88% 0.79mg	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	1.46% 0.22mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	40% 0.36mg	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	82.6% 6.6mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	34% 0.79mg	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	51% 357mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Split Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lentils with Salt versus 7 oz of Boiled Split Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lentils with Salt vs Boiled Split Peas with Salt:

• 7 ounces of Boiled Lentils with Salt have 1.3 times more Vitamin B2, 3.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Split Peas with Salt.
• While 7 oz of Boiled Split Peas with Salt contain 2.9 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Split Peas with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Boiled Lentils with Salt as well as Boiled Split Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Lentils with Salt vs Boiled Split Peas with Salt:

• 7 ounces of Boiled Lentils with Salt have 1.4 times more Copper, 2.6 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus, 4.7 times more Selenium and 1.3 times more Zinc than Boiled Split Peas with Salt.
• Both Boiled Lentils with Salt and Boiled Split Peas with Salt contain similar levels of Magnesium, Potassium and Sodium per seven ounces.
• 7 ounces of Boiled Split Peas with Salt lack sufficient amounts of Selenium
• Both Boiled Lentils with Salt as well as Boiled Split Peas with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils with Salt have 1.3 times more Omega 3 than Boiled Split Peas with Salt.
• While 7 oz of Boiled Split Peas with Salt contain 1.6 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Split Peas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Lentils with Salt as well as Boiled Split Peas with Salt provide inadequate amounts of Omega 6 in seven ounces.