Comparing Nutrients in 300 calories Boiled Split Peas with Salt VS Boiled Kidney Beans

Weight per 300 calories

• Boiled Split Peas with Salt: 259g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Split Peas with Salt or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Split Peas with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	41.4% 54g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	1.04% 0.76g	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	56.5% 21.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.55% 0.12mg	22% 0.28mg	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	42% 168μg	76.8% 307μg	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	1.15% 1.03mg	3.15% 2.83mg	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	0.52% 0.078mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.8% 13μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	56.7% 0.51mg	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	41.7% 3.34mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	44% 1mg	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	36.6% 256mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	41% 616mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Split Peas with Salt vs Boiled Kidney Beans:

• Boiled Split Peas with Salt have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.5 times more Vitamin K than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled Split Peas with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Split Peas with Salt vs Boiled Kidney Beans:

• Boiled Split Peas with Salt have 260.6 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus and 1.7 times more Selenium than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Split Peas with Salt have 9.9 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3 than Boiled Split Peas with Salt.
• Both Boiled Split Peas with Salt and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Split Peas with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.