Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Energy	16% 466kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	5.87% 4.25g	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	93% 35.3g	19% 7.23g	38g per day for Men 19-50 years
Protein	64% 36g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	7.4% 0.096mg	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	139% 557μg	61.3% 245μg	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	7.1% 6.38mg	61.4% 55.3mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	21% 0.19mg	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	154% 12.3mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	35.4% 0.81mg	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	82.2% 575mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Young Pigeonpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Young Pigeonpeas:

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 8.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Young Pigeonpeas provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Young Pigeonpeas:

• 5 ounces of Royal Red Kidney Beans have 3.1 times more Calcium, 7.5 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Young Pigeonpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 2.4 times more Energy, 4 times more Omega 3, 2.4 times more Carbohydrate, 4.9 times more Fiber and 3.5 times more Protein than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 8.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6