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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Energy	57% 1651kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	214% 278g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	13% 9.53g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	265% 101g	181% 69g	38g per day for Men 19-50 years
Protein	187% 105g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	139% 1.8mg	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	17% 68μg	447% 1787μg	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	9.07% 8.16mg	22.7% 20.4mg	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	3.63% 0.54mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	268% 21.5mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	219% 5.04mg	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	216% 1515mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Split Green Peas has 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.8 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Raw Split Green Peas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Split Green Peas has 3.3 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium and 1.6 times more Potassium than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans contain similar levels of Copper, Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Split Green Peas has 3.7 times more Fat, 3.8 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.2 times more Omega 3 than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6