Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Kidney Beans	Green Peas	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	11% 8.04g	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	0.76% 0.55g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.07g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.4% 0.24mg	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	46% 184μg	23% 92μg	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	1.9% 1.7mg	63% 56.7mg	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	0.28% 0.043mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Peas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	27.7% 0.25mg	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	39.3% 3.15mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	25.3% 0.58mg	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	28% 196mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.02% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Green Peas:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Green Peas.
• While Raw Green Peas contain more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6, 33.3 times more Vitamin C and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Green Peas:

• Boiled All Types Kidney Beans have 1.4 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Raw Green Peas.
• While Raw Green Peas contain 1.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Peas have similar amounts of Manganese, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 4.9 times more Omega 3, 1.6 times more Carbohydrate and 1.6 times more Protein than Raw Green Peas.
• While Raw Green Peas contain 17.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Peas have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.