BNI™ 046.89-f: Peas, cooked (average, USDA)

refBNI™ 46.89-f: Peas, mature seeds, cooked, boiled, without salt (average), USDA, 2012.

Average of cooked peas in USDA database (16086, split peas; 16102, pigeon peas (red gram); 11305, green peas).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 6.8 27.2 25.3 20.0 21.5 5.4
Carbohydrate* 19.4 77.6 72.2 55.0 59.1 14.8
Sugar 4.2 16.8 15.6 < 10.0 < 10.8 < 2.7
Fat 0.3 2.7 2.5 25.0 26.9 3.0
Saturated fat 0.1 0.9 0.8 < 10.0 < 10.8 < 1.2
Fiber 6.8 - 22.7 5.4 - 1.6
Sodium 0.003 - 0.2 < 5.4 - < 0.108
Misc 70.1 - - - - 75.9
Total 100.0 107.5 100.0 100.0 107.5 100.0
kJul - 449.8 - - 449.8 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
x (bad) High in protein
x (bad) Very high in carbohydrate
x (bad) Very high in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) Extremely high in fiber
(good) Low in sodium
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% * * *
20% * * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10% *
15%    *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * *
kcal per serving = 107.5 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 46.89
Reduce in next meal 3.6 g fiber Reduce BNI to 34.98
- 0.0 mg sodium -
Both reduce BNI to 34.98
Burn out 0.3 excess kcal protein
Burn out 6.1 excess kcal sugar
Burn out 12.4 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 18.8 kcal Reduce BNI to 29.41
Burn those kcal out doing… 376 steps
or 6 minutes slow walking (~3.2km/h)
or 4 minutes fast walking (~5.6km/h)
or 2 minutes jogging (~8km/h)
or 4 minutes leisure cycling (<16km/h)
or 2 minutes swimming
or 2 minutes stair treadmill
Reduce kcal to 88.7 kcal per serving All reduce BNI to 17.49
88.7 kcal = energy for approximately 53 minutes (~ 0.9 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.