Comparing Nutrients in 5 ounces Boiled Split Peas VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.77% 167kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24% 31g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	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	31% 11.8g	34.7% 13g	38g per day for Men 19-50 years
Protein	21% 12g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	11.3% 0.15mg	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	23% 92μg	26.2% 105μg	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	0.63% 0.57mg	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	41.3% 0.37mg	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	23% 1.83mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	15.7% 0.36mg	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	20% 140mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.66% 99g	2.57% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Split Peas have 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 2.2 times more Vitamin B6 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Boiled Split Peas as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Split Peas have 1.6 times more Manganese than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 3.1 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus and 2 times more Selenium than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• 5 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Royal Red Kidney Beans contain 2 times more Omega 3 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Boiled Split Peas as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.