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

Macros Ratio

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

Macro Nutrients

	Boiled Green Peas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have more Vitamin A and 3.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.3 times more Vitamin B9 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Green Peas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Green Peas have 6.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.2 times more Calcium, 6.4 times more Copper, 6.1 times more Iron, 4.1 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 5.5 times more Potassium, 1.7 times more Selenium and 2.1 times more Zinc than Boiled and Drained Green Peas.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 3.9 times more Energy, 4.4 times more Omega 3, 3.8 times more Carbohydrate, 4.5 times more Fiber and 4.5 times more Protein than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.