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

Macros Ratio

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

Macro Nutrients

	Split Green Peas	Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 722kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	2.66% 0.45g	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	8.6% 6.23g	5.75% 4.17g	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	0% 0g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 5.34g	NA	g per day for Men 19-50 years
Fiber	116% 44g	79.4% 30g	38g per day for Men 19-50 years
Protein	82% 46g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Split Green Peas have 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.8 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Split Green Peas.
• Both Split Green Peas and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Raw Split Green Peas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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