Comparing Nutrients in 5 ounces Young Pigeonpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Young Pigeonpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	6.65% 193kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	67% 87g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	4.1% 2.98g	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	19% 7.23g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	43.3% 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	61.3% 245μg	140% 558μg	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	61.4% 55.3mg	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	3.7% 0.55mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	28.3% 2.27mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	68.5% 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	25.7% 180mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.52% 93g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Young Pigeonpeas have 8.7 times more Vitamin C, 1.9 times more Vitamin E and 4.3 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Young Pigeonpeas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Red Kidney Beans contain 2 times more Calcium, 5.2 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium, 2.1 times more Selenium and 2.7 times more Zinc than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Pigeonpeas have 3.7 times more Omega 6 and 1.4 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.5 times more Energy, 9.4 times more Omega 3, 2.6 times more Carbohydrate, 3 times more Fiber and 3.1 times more Protein than Raw Young Pigeonpeas.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6