Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	8.5% 246kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	48.6% 18.5g	22% 8.33g	38g per day for Men 19-50 years
Protein	32.4% 18g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.1% 0.11mg	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	36.7% 147μg	49.6% 198μg	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	2.65% 2.4mg	62% 55.8mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	13% 131mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	23% 0.21mg	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	74% 5.9mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	39% 0.89mg	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	39% 272mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Young Pigeonpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Young Pigeonpeas:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B6 than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 23.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Young Pigeonpeas:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Calcium, 2.8 times more Copper and 1.9 times more Iron than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 1.4 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Young Pigeonpeas contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Fiber and 1.5 times more Protein than Boiled Young Pigeonpeas.
• While 7 oz of Boiled and Drained Young Pigeonpeas contain 43 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Young Pigeonpeas offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6