Comparing Nutrients in 7 ounces Red Kidney Beans VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Energy	23% 669kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	94% 122g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	8.6% 6.23g	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	0% 0g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 5.34g	g per day for Men 19-50 years
Fiber	79.4% 30g	116% 44g	38g per day for Men 19-50 years
Protein	80% 44.7g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	21.4% 0.28mg	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	195% 782μg	7.44% 29.8μg	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	9.92% 8.93mg	3.97% 3.57mg	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	2.78% 0.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	16.5% 165mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	178% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	103% 2.36mg	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	115% 806mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Split Green Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Split Green Peas:

• 7 ounces of Red Kidney Beans have 2.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.5 times more Vitamin C than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 1.7 times more Vitamin B3 and 2.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Red Kidney Beans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Split Green Peas:

• 7 ounces of Red Kidney Beans have 1.8 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 3.3 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.2 times more Omega 3 than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 3.7 times more Fat, 3.8 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6