Comparing Nutrients in 7 ounces Boiled Green Peas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	31.3% 125μg	36.7% 147μg	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	31.3% 28mg	2.65% 2.4mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	63.7% 0.57mg	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	38.2% 3.06mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	27.4% 0.63mg	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	33% 232mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Green Peas have more Vitamin A, 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B5 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Green Peas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Green Peas have 1.7 times more Manganese, 1.6 times more Selenium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Peas.
• 7 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.