Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Energy	43.8% 1270kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	7.76% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	97% 126g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 38.3g	g per day for Men 19-50 years
Fiber	195% 74g	108% 41g	38g per day for Men 19-50 years
Protein	155% 86.7g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	49.2% 0.64mg	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	325% 1300μg	110% 440μg	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	13.3% 12mg	107% 96mg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Calcium	28% 280mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	91% 0.82mg	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	368% 29.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	132% 3.03mg	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	203% 1420mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	18% 669g	22% 817g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Green Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Canned Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Canned Green Peas:

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin C and 2.5 times more Vitamin K than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Canned Green Peas:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Calcium, 3 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 1.4 times more Selenium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Energy, 5.4 times more Omega 3, 1.8 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 13 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Canned Green Peas provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Green Peas Solids provide inadequate amounts of Omega 6 in one kilogram.