Comparing Nutrients in 14 ounces Boiled Split Peas with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Split Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	10% 7.34g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	86.7% 33g	45% 17g	38g per day for Men 19-50 years
Protein	59% 33g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	22.6% 0.29mg	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	64.5% 258μg	35.7% 143μg	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	1.76% 1.6mg	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	59.5% 0.54mg	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	64% 5.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	29% 0.67mg	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	56% 393mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.45% 276g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Split Peas with Salt VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Split Peas with Salt versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Split Peas with Salt vs Canned Kidney Beans:

• 14 ounces of Boiled Split Peas with Salt have 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.2 times more Vitamin K than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.5 times more Vitamin B6 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Canned Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• Both Boiled Split Peas with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Split Peas with Salt vs Canned Kidney Beans:

• 14 ounces of Boiled Split Peas with Salt have 1.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 2.2 times more Zinc than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.4 times more Calcium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Canned Kidney Beans contain similar levels of Iron, Phosphorus and Sodium per 14 ounces.
• 14 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium
• Both Boiled Split Peas with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Split Peas with Salt have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.9 times more Omega 3 than Boiled Split Peas with Salt.
• 14 ounces of Boiled Split Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Split Peas with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.