Comparing Nutrients in 500 calories California Red Kidney Beans VS Young Pigeonpeas

Weight per 500 calories

• California Red Kidney Beans: 152g
• Young Pigeonpeas: 368g

California Red Kidney Beans have 2.4 times more energy per 100g than Young Pigeonpeas. It has high energy density when compared to other foods. Raw Young Pigeonpeas having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Young Pigeonpeas?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	California Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	8.73% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	15.2% 11g	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	99% 37.7g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	66% 37g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	19.2% 0.25mg	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	149% 597μg	159% 636μg	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	7.58% 6.8mg	159% 143mg	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	9.56% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.5% 88.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	29.5% 295mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	54.7% 0.49mg	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	177% 14mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	92% 2.1mg	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	87.7% 614mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.55% 242g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Young Pigeonpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Young Pigeonpeas?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Young Pigeonpeas:

• 500 calories of California Red Kidney Beans have 2.4 times more Vitamin B6 than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 21 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Young Pigeonpeas provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Young Pigeonpeas:

• 500 calories of California Red Kidney Beans have 1.9 times more Calcium, 3.4 times more Copper, 2.4 times more Iron and 1.3 times more Phosphorus than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 1.4 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Young Pigeonpeas contain similar levels of Magnesium, Potassium and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2 times more Fiber and 1.4 times more Protein than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 37.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Young Pigeonpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Raw Young Pigeonpeas provide inadequate amounts of Omega 3 in 500 calories.