Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Split Peas	Recommended Dietary Allowance
Energy	3.96% 115kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	23% 30g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.67% 4.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	31% 11.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.23% 0.068mg	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	8.15% 32.6μg	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	1.26% 1.13mg	0.63% 0.57mg	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	0.19% 0.028mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Split Peas	Recommended Dietary Allowance
Calcium	4.1% 41mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	28.5% 0.26mg	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	22% 1.77mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	24.4% 0.56mg	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	21.5% 150mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3% 111g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Split Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Boiled Split Peas:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B6 than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Split Peas provide similar amounts of Vitamin B2 and Vitamin K per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Split Peas:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Calcium, 1.8 times more Selenium and 128 times more Sodium than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 1.4 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Split Peas contain similar levels of Copper, Iron, Magnesium and Phosphorus per five ounces.
• 5 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Omega 3 than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 1.5 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Split Peas provide inadequate amounts of Omega 6 in five ounces.