Comparing Nutrients in 1 kilogram Red Kidney Beans VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Red Kidney Beans	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	116% 3370kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	29% 21g	55% 40g	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	400% 152g	73.7% 28g	38g per day for Men 19-50 years
Protein	402% 225g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	111% 1.44mg	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	985% 3940μg	72.5% 290μg	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	50% 45mg	532% 479mg	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	14% 2.1mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	73% 1.68mg	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	580% 4060mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Podded Peas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Boiled Podded Peas with Salt:

• 1 kilogram of Red Kidney Beans has 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 13.6 times more Vitamin B9 than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains more Vitamin A, 10.6 times more Vitamin C, 1.9 times more Vitamin E and 4.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Podded Peas with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Boiled Podded Peas with Salt:

• 1 kilogram of Red Kidney Beans has 2 times more Calcium, 9.1 times more Copper, 3.4 times more Iron, 5.3 times more Magnesium, 6.6 times more Manganese, 7.4 times more Phosphorus, 5.7 times more Potassium, 4.6 times more Selenium and 7.5 times more Zinc than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 20 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 8.4 times more Energy, 23.9 times more Omega 3, 9.5 times more Carbohydrate, 5.4 times more Fiber and 6.9 times more Protein than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 1.9 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Boiled Podded Peas with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Omega 6 in one kilogram.