Comparing Nutrients in 14 ounces California Red Kidney Beans VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Split Green Peas	25%	9%	66%

Macro Nutrients

	California Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Energy	45% 1310kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	188% 245g	130g per day for Men 19-50 years
Sugars	NA	17% 12.5g	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% 0g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	260% 99g	232% 88g	38g per day for Men 19-50 years
Protein	173% 97g	164% 92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	42.7% 0.56mg	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	391% 1564μg	15% 59.5μg	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	20% 18mg	7.94% 7.14mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	77.4% 774mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	357% 3.2mg	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	464% 37mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	205% 4.72mg	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	230% 1607mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	126% 14mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Split Green Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Split Green Peas:

• 14 ounces of California Red Kidney Beans have 2.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.5 times more Vitamin C than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Split Green Peas provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Split Green Peas:

• 14 ounces of California Red Kidney Beans have 4.2 times more Calcium, 1.4 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 1.2 times more Phosphorus and 1.7 times more Potassium than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 3.3 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Split Green Peas contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Split Green Peas contain 15.6 times more Fat, 1.9 times more Omega 3 and 15.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Split Green Peas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6