Comparing Nutrients in 7 ounces Boiled Split Peas VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas	28%	3%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.07% 234kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	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	43.3% 16.5g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	32.2% 129μg	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	0.88% 0.79mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	57.8% 0.52mg	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	32% 2.56mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	22% 0.51mg	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	28% 196mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Split Peas have 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.2 times more Vitamin B6 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Boiled Split Peas as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Split Peas have 1.6 times more Manganese than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.1 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus and 2 times more Selenium than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 2 times more Omega 3 than Boiled Split Peas.
• Both Boiled Split Peas and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Boiled Split Peas as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.