BNI™ 049.76-f: Split peas, cooked, with no salt (USDA)

refBNI™ 49.76-f: 16086, Peas, split, mature seeds, cooked, boiled, without salt, USDA, 2012.

Cooked split peas, without salt added.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 8.3 33.2 28.1 20.0 23.6 5.9
Carbohydrate* 20.3 81.2 68.8 55.0 64.9 16.2
Sugar 2.9 11.6 9.8 < 10.0 < 11.8 < 3.0
Fat 0.4 3.6 3.1 25.0 29.5 3.3
Saturated fat 0.1 0.9 0.8 < 10.0 < 11.8 < 1.3
Fiber 8.3 - 27.7 5.9 - 1.8
Sodium 0.002 - 0.1 < 5.9 - < 0.118
Misc 66.8 - - - - 73.6
Total 100.0 118.0 100.0 100.0 118.0 100.0
kJul - 493.7 - - 493.7 -
(*) 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) High in carbohydrate
о (ok) Slightly 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% *
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 = 118.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 49.76
Reduce in next meal 4.8 g fiber Reduce BNI to 33.90
- 0.0 mg sodium -
Both reduce BNI to 33.90
Burn out 3.7 excess kcal protein
- 0.0 excess kcal sugar
Burn out 16.3 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 20.0 kcal Reduce BNI to 32.82
Burn those kcal out doing… 400 steps
or 7 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 98.0 kcal per serving All reduce BNI to 16.95
98.0 kcal = energy for approximately 59 minutes (~ 1.0 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.