Comparing Nutrients in 5 ounces Split Green Peas VS 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	17.8% 516kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.4g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	43% 0.56mg	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	5.3% 21.3μg	139% 557μg	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	2.83% 2.55mg	7.1% 6.38mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	157% 1.4mg	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	84% 6.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	68.3% 1.57mg	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	67.6% 473mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Royal Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Split Green Peas vs Royal Red Kidney Beans:

• 5 ounces of Split Green Peas have 1.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.8 times more Vitamin B6, 26.2 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Split Green Peas as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Split Green Peas vs Royal Red Kidney Beans:

• 5 ounces of Split Green Peas have 3.3 times more Selenium and 1.3 times more Zinc than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium and 1.6 times more Potassium than Raw Split Green Peas.
• Both Split Green Peas and Royal Red Kidney Beans contain similar levels of Copper, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Split Green Peas have 8.6 times more Fat and 8.8 times more Omega 6 than Royal Red Kidney Beans.
• Both Split Green Peas and Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6