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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Boiled Green Peas	Recommended Dietary Allowance
Energy	20% 576kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	54.5% 71g	130g per day for Men 19-50 years
Sugars	2% 1.45g	37% 27g	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	2.57% 1.86g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	76.4% 29g	65.7% 25g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	75.4% 0.98mg	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	147% 590μg	71.4% 286μg	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	6.05% 5.44mg	71.6% 64.4mg	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	0.91% 0.14mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Green Peas	Recommended Dietary Allowance
Calcium	16% 159mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	87% 0.78mg	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	126% 10mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	104% 2.4mg	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	89.4% 626mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.55% 353g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Green Peas.
• While Boiled and Drained Green Peas contain 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.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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