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

Weight per 500 calories

• Split Green Peas: 137g
• Royal Red Kidney Beans: 152g

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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Split Green Peas	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	0.87% 0.15g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.3% 63mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	169% 1.5mg	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	81.2% 6.5mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	73.3% 1.7mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.49% 18g	3700g per day for Men 19-50 years

Split Green Peas VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Split Green Peas have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.1 times more Vitamin B6 and 29 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Split Green Peas have insufficient amounts of Vitamin B9
• Both Raw Split Green Peas as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Split Green Peas have 3 times more Selenium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.2 times more Calcium, 1.4 times more Copper, 2 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 Royal Red Kidney Beans contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Split Green Peas lack sufficient amounts of Calcium
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• Both Raw Split Green Peas and Raw Royal Red Kidney Beans have similar amounts of macro-nutrients per 500 kcal
• Both Split Green Peas and Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Split Green Peas as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.