Comparing Nutrients in 1 pound Red Kidney Beans VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Energy	52.7% 1529kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	73.6% 96g	130g per day for Men 19-50 years
Sugars	13% 9.53g	18% 13g	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	181% 69g	99% 37.6g	38g per day for Men 19-50 years
Protein	182% 102g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	16.7% 0.22mg	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	447% 1787μg	73.7% 295μg	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	22.7% 20.4mg	2% 1.8mg	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	6.35% 0.95mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Calcium	37.6% 376mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	78% 1.8mg	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	263% 1842mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Split Peas per 1 lb

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

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

• 1 pound of Red Kidney Beans has 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 8.3 times more Vitamin B6, 6.1 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Split Peas.
• Both Red Kidney Beans and Boiled Split Peas provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 5.9 times more Calcium, 3.9 times more Copper, 5.2 times more Iron, 3.8 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.8 times more Potassium, 5.3 times more Selenium and 2.8 times more Zinc than Boiled Split Peas.
• 1 pound of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.9 times more Energy, 12.8 times more Omega 3, 2.9 times more Carbohydrate, 1.8 times more Fiber and 2.7 times more Protein than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 1.4 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Boiled Split Peas provide inadequate amounts of Omega 6 in one pound.