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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.47% 0.079g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	NA	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	97% 37g	38g per day for Men 19-50 years
Protein	38% 21.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled California Red 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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	31.8% 0.41mg	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	73.4% 294μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.18% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Green Peas have more Vitamin A, 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B5 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Green Peas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Green Peas have 1.7 times more Manganese, 1.6 times more Selenium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Peas.
• 14 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.