Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Energy	51.5% 1492kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	7.67% 7.44g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	18.8% 13.6g	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	297% 113g	61% 23g	38g per day for Men 19-50 years
Protein	205% 115g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	23.7% 0.31mg	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	446% 1783μg	196% 785μg	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	197% 177mg	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	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	59.4% 594mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	67.5% 0.61mg	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	493% 39.5mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	113% 2.6mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	73.6% 2504mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	1.46% 54g	8.08% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Young Pigeonpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Young Pigeonpeas:

• 1 pound of Royal Red Kidney Beans has 1.4 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Young Pigeonpeas.
• While 1 lb of Raw Young Pigeonpeas contains 8.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Young Pigeonpeas provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• Both Raw Royal Red Kidney Beans as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Young Pigeonpeas:

• 1 pound of Royal Red Kidney Beans has 3.1 times more Calcium, 7.5 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Young Pigeonpeas.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.4 times more Energy, 4 times more Omega 3, 2.4 times more Carbohydrate, 4.9 times more Fiber and 3.5 times more Protein than Young Pigeonpeas.
• While 1 lb of Raw Young Pigeonpeas contains 8.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6