Comparing Nutrients in 7 ounces Boiled Split Peas with Salt VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	28% 36.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	5.5% 4g	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	43.3% 16.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	8.85% 0.12mg	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	32.2% 129μg	46.6% 187μg	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	0.88% 0.79mg	2.2% 2mg	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	0.4% 0.06mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	30.6% 0.28mg	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	32% 2.56mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	35.5% 0.82mg	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	28% 196mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.9% 144g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Split Peas with Salt have 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled Split Peas with Salt as well as Boiled Mungo Beans 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 Split Peas with Salt vs Boiled Mungo Beans with Salt:

• 7 ounces of Boiled Split Peas with Salt have 1.3 times more Copper, 1.6 times more Potassium and 1.2 times more Zinc than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 4.2 times more Selenium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans with Salt contain similar levels of Manganese and Sodium per seven ounces.
• 7 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Split Peas with Salt have 1.4 times more Sugars and 1.3 times more Fiber than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 12 times more Omega 3 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled Mungo Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Split Peas with Salt as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.