Comparing Nutrients in 100 grams Boiled Kidney Beans VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Podded Peas	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	5.42% 7.05g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.5% 4g	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	17% 6.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	11% 0.14mg	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	32.5% 130μg	7.25% 29μg	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	1.33% 1.2mg	53.2% 48mg	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	0.2% 0.03mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.56% 0.077mg	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	27.8% 2.22mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	7.3% 0.17mg	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	19.7% 138mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Boiled Podded Peas:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B9 than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 39.9 times more Vitamin C, 13 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Podded Peas have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Boiled Podded Peas:

• Boiled All Types Kidney Beans have 2.8 times more Copper, 1.6 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium and 2.7 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Podded Peas have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3 times more Energy, 11.3 times more Omega 3, 3.2 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 12.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.