Comparing Nutrients in 14 ounces Young Pigeonpeas VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Young Pigeonpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	183% 237g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	260% 99g	38g per day for Men 19-50 years
Protein	51% 28.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	121% 1.58mg	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	172% 687μg	391% 1564μg	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	172% 155mg	20% 18mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	485% 4.37mg	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	79.4% 6.35mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	173% 3.97mg	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	72% 504mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.07% 261g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Young Pigeonpeas vs California Red Kidney Beans:

• 14 ounces of Young Pigeonpeas have 8.7 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Raw Young Pigeonpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Young Pigeonpeas vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 4.6 times more Calcium, 8.2 times more Copper, 5.8 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium and 2.5 times more Zinc than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Pigeonpeas have 15.5 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.4 times more Energy, 2.2 times more Omega 3, 2.5 times more Carbohydrate, 4.9 times more Fiber and 3.4 times more Protein than Raw Young Pigeonpeas.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6