Comparing Nutrients in 7 ounces Boiled Mothbeans VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Mothbeans	Split Green Peas	Recommended Dietary Allowance
Energy	8% 232kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.23g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 5.34g	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.4% 0.28mg	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	71% 284μg	7.44% 29.8μg	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	2.2% 2mg	3.97% 3.57mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Split Green Peas	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	178% 1.6mg	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	78% 6.23mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	103% 2.36mg	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	42.5% 298mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans VS Split Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Mothbeans vs Split Green Peas:

• 7 ounces of Boiled Mothbeans have 9.5 times more Vitamin B9 than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 5.8 times more Vitamin B1, 10.6 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Mothbeans.
• 7 ounces of Boiled Mothbeans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled Mothbeans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mothbeans vs Split Green Peas:

• 7 ounces of Boiled Mothbeans have 1.7 times more Magnesium than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 15.3 times more Calcium, 4.9 times more Copper, 1.5 times more Iron, 2.3 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Boiled Mothbeans.
• 7 ounces of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Split Green Peas contain 3.1 times more Energy, 7.1 times more Fat, 1.8 times more Omega 3, 5.2 times more Omega 6, 2.9 times more Carbohydrate and 3 times more Protein than Boiled Mothbeans.
• 7 ounces of Boiled Mothbeans provide inadequate amounts of Omega 6