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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	29% 840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	175% 228g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	4.4% 3.2g	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	5.66% 4.1g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 52.2g	NA	g per day for Men 19-50 years
Fiber	145% 55g	168% 64g	38g per day for Men 19-50 years
Protein	96% 53.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	92% 1.2mg	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	158% 630μg	325% 1300μg	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	158% 142mg	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	9.33% 1.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	240% 2.16mg	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	193% 15.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	187% 4.3mg	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	167% 1170mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	91% 10mg	11mg per day for Men 19-50 years
Water	21% 779g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B6, 11.8 times more Vitamin C and 3.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled and Drained Green Peas have 1.2 times more Manganese and 1.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Iron and 1.5 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Peas have 18.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Energy, 8.9 times more Omega 3, 1.5 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Green Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.