Comparing Nutrients in 14 ounces Boiled Green Peas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	69.6% 90g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	1.75% 1.27g	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	2.24% 1.63g	NA	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	67% 25.4g	38g per day for Men 19-50 years
Protein	38% 21.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	36.6% 0.48mg	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	62.5% 250μg	129% 516μg	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	62.6% 56.4mg	5.3% 4.76mg	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	3.7% 0.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	95% 0.86mg	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	76.4% 6.1mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	74.2% 1.7mg	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	66.3% 464mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Peas vs Boiled Kidney Beans:

• Boiled and Drained Green Peas have more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B6, 11.8 times more Vitamin C and 3.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Green Peas vs Boiled Kidney Beans:

• Boiled and Drained Green Peas have 1.2 times more Manganese and 1.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Iron and 1.5 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Peas have 18.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Energy, 8.9 times more Omega 3, 1.5 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Green Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.