Comparing Nutrients in 1 kilogram Edible Podded Peas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Edible Podded Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 420kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	172% 224g	130g per day for Men 19-50 years
Sugars	55% 40g	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	68.4% 26g	245% 93g	38g per day for Men 19-50 years
Protein	50% 28g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	60% 540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	80% 1.04mg	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	105% 420μg	185% 740μg	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	667% 600mg	13.3% 12mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	321% 2.9mg	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	260% 21mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	138% 3.18mg	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	75.7% 530mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24% 889g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Edible Podded Peas has more Vitamin A, 1.3 times more Vitamin B2, 3.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 50 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B9 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Edible Podded Peas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Edible Podded Peas vs Boiled California Red Kidney Beans:

• 1 kilogram of Edible Podded Peas has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 3.2 times more Zinc than Raw Edible Podded Peas.
• 1 kilogram of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 3 times more Energy, 2.5 times more Omega 3, 3 times more Carbohydrate, 3.6 times more Fiber and 3.3 times more Protein than Raw Edible Podded Peas.
• 1 kilogram of Edible Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Edible Podded Peas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.