Comparing Nutrients in 7 ounces Split Green Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	25% 722kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	19% 24.7g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	NA	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	0% 0g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 5.34g	NA	g per day for Men 19-50 years
Fiber	116% 44g	13% 4.96g	38g per day for Men 19-50 years
Protein	82% 46g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	36.5% 0.47mg	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	7.44% 29.8μg	8.43% 33.7μg	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	3.97% 3.57mg	25% 22.6mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	93% 0.84mg	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	117% 9.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	52% 1.2mg	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	95% 663mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Split Green Peas vs Potato Skin:

• 7 ounces of Split Green Peas have 34.2 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.2 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Split Green Peas as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Split Green Peas vs Potato Skin:

• 7 ounces of Split Green Peas have 1.5 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 8.8 times more Phosphorus, 2.1 times more Potassium, 35.7 times more Selenium and 10 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 9.6 times more Water than Raw Split Green Peas.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Split Green Peas have 6.3 times more Energy, 38.9 times more Fat, 16.3 times more Omega 3, 26.8 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 9 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6