Comparing Nutrients in 100 grams Boiled Split Peas with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	4% 116kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	16.2% 21g	130g per day for Men 19-50 years
Sugars	4% 2.9g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	15% 8.34g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	16.2% 0.21mg	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	16.3% 65μg	9.5% 38μg	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	0.44% 0.4mg	14% 12.6mg	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	0.2% 0.03mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14% 0.13mg	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	16% 1.3mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	8.2% 0.19mg	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	14% 99mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Split Peas with Salt vs Baked White Potatoes:

• Boiled Split Peas with Salt have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 4.4 times more Vitamin B6 and 31.5 times more Vitamin C than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Split Peas with Salt vs Baked White Potatoes:

• Boiled Split Peas with Salt have 1.4 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 34 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Split Peas with Salt have 1.3 times more Energy, 1.9 times more Omega 3, 1.9 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Boiled Split Peas with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Boiled Split Peas with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.