Comparing Nutrients in 14 ounces Split Green Peas VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Navy Beans	26%	4%	70%

Macro Nutrients

	Split Green Peas	Navy Beans	Recommended Dietary Allowance
Energy	50% 1445kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	185% 241g	130g per day for Men 19-50 years
Sugars	17% 12.5g	21.2% 15.4g	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	0% 0g	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	% 1.75g	% 0.83g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 13.2g	g per day for Men 19-50 years
Fiber	232% 88g	160% 60.7g	38g per day for Men 19-50 years
Protein	164% 92g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Navy Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	131% 1.7mg	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	15% 59.5μg	361% 1445μg	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	7.94% 7.14mg	NA	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Navy Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	368% 3.3mg	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	235% 18.8mg	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	165% 695mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	245% 5.63mg	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	189% 1326mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	138% 4703mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Navy Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Split Green Peas vs Navy Beans:

• 14 ounces of Split Green Peas have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.4 times more Vitamin K than Navy Beans.
• While 14 oz of Raw Navy Beans contain 3.1 times more Vitamin B6 and 24.3 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Navy Beans provide similar amounts of Vitamin B1 per 14 ounces.
• Both Raw Split Green Peas as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Split Green Peas vs Navy Beans:

• 14 oz of Raw Navy Beans contain 3.2 times more Calcium, 2.8 times more Magnesium and 1.4 times more Potassium than Raw Split Green Peas.
• Both Split Green Peas and Navy Beans contain similar levels of Copper, Iron, Manganese, Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Split Green Peas have 2.6 times more Fat, 2.6 times more Omega 6 and 1.5 times more Fiber than Navy Beans.
• While 14 oz of Raw Navy Beans contain 3.3 times more Omega 3 than Raw Split Green Peas.
• Both Split Green Peas and Navy Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of Navy Beans provide inadequate amounts of Omega 6