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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Split Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	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	474% 616g	172% 224g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	584% 222g	245% 93g	38g per day for Men 19-50 years
Protein	413% 231g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	37.5% 150μg	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	20% 18mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	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	591% 47.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	517% 12mg	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	477% 3340mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.35% 87g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6.7 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.9 times more Vitamin B9 than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Split Green Peas have 2.8 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 8.9 times more Selenium and 4.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Calcium and 7.7 times more Water than Raw Split Green Peas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Split Green Peas have 2.9 times more Energy, 43.2 times more Fat, 29.1 times more Saturated Fat, 5.1 times more Omega 3, 42.8 times more Omega 6, 2.8 times more Carbohydrate, 2.4 times more Fiber and 2.5 times more Protein than Boiled California Red Kidney Beans.
• Both Raw Split Green Peas as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.