Comparing Nutrients in 500 calories Split Green Peas VS Red Kidney Beans

Weight per 500 calories

• Split Green Peas: 137g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Split Green Peas or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.34g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	70% 91g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	4.3% 3.1g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	80.2% 30.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	45.3% 0.59mg	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	5.15% 20.6μg	146% 585μg	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	2.75% 2.47mg	7.4% 6.68mg	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	1.1% 0.16mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.3% 63mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	81.2% 6.5mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	71.7% 1.65mg	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	65.5% 459mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.47% 17.4g	3700g per day for Men 19-50 years

Split Green Peas VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Split Green Peas or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Split Green Peas vs Red Kidney Beans:

• 500 calories of Split Green Peas have 1.6 times more Vitamin B3 and 2.6 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.1 times more Vitamin B6 and 28.4 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Split Green Peas have insufficient amounts of Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Raw Split Green Peas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Split Green Peas vs Red Kidney Beans:

• 500 calories of Split Green Peas have 3.1 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.9 times more Calcium, 1.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans contain similar levels of Copper, Manganese and Zinc per 500 calories.
• 500 calories of Split Green Peas lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Split Green Peas have 1.4 times more Fiber than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 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 500 calories.
• Both Raw Split Green Peas as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.