In the quest for my plant based protein add split peas to your repertoire of ingredients.  Split peas offer an equally distributed amount of the 9 essential amino acids that your body cannot produce although it is a bit lower on methionine.  They are easily added to rice or grain dishes and soups.  1/2 cup adds 7.51 g of protein with only 106 calories.   That 1/2 cup serving also offers 15% of daily intake of maganese which is a critical trace mineral that regulates calcium and phosphorus in the body.  Split peas make it on the 3rd list of important foods.  Perhaps you won’t consume them every day but they are especially useful on days your maganese intake is low.  What are your ideas do you have to add more split peas into your routine?

Nutrients Daily Needs Food split peas % DV
Total Nutrients at 10%+
6.00
B1 (Thiamin) 1.2 mg 0.17 14.17%
B2 (Roboflavin) 1.3 mg 0.05 3.85%
B3 (Niacin) 16 mg 0.80 5.00%
B5 (Pantothetic Acid) 5 mg 0.54 10.80%
B6 (Pryidoxamine) 1.7 mg 0.04 2.35%
B12 2.4 mcg 0.00 0.00%
B7 (biotin) 30 mcg 0.00 0.00%
Choline 550 mcg 29.52 5.37%
B9 (folate) 1000 mcg 58.50 5.85%
A 3000 IU 6.30 0.21%
C 90 mg 0.36 0.40%
D 800 IU 0.00 0.00%
E 22 IU 0.03 0.14%
K 120 mcg 4.50 3.75%
Calcium 1200 mcg 12.60 1.05%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 160.00 17.78%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.00 0.00%
Iron 9 mg 1.16 12.89%
Magnesium 420 mg 32.30 7.69%
Manganese 2.3 mg 0.36 15.65%
molybdenum 45 mcg 0.00 0.00%
phosphorus 700 mg 89.10 12.73%
Potassium 4700 mg 325.80 6.93%
Selenium 55 mcg 0.54 0.98%
Zinc 11 mg 0.90 8.18%
protein 75 g 7.51 10.01%
histidine 1.6 g 0.18 11.25%
isoleucine 2.1 g 0.31 14.76%
leucine 4.7 g 0.54 11.49%
lysine 4.3 g 0.54 12.56%
methionine 1.1 g 0.08 7.27%
phenylalanine 1.9 g 0.35 18.42%
theronine 2.3 g 0.27 11.74%
tryptophan 0.6 g 0.08 13.33%
valine 2.7 g 0.35 12.96%

 

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