Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.81% 0.14g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4% 2.9g	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	19.5% 7.4g	22% 8.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.7% 0.048mg	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	16.3% 65μg	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	0.44% 0.4mg	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	0.2% 0.03mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Split Peas	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20% 0.18mg	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	36.8% 2.94mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	17.2% 0.4mg	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	20.3% 142mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	10.6% 362mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Split Peas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 2.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Split Peas provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Boiled Red Kidney Beans as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 2 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2 times more Selenium than Boiled Split Peas.
• Both Boiled Red Kidney Beans and Boiled Split Peas contain similar levels of Potassium and Zinc per 100 grams.
• 100 grams of Boiled Split Peas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 6 times more Omega 3 than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 9.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Split Peas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Boiled Split Peas provide inadequate amounts of Omega 6 in 100 grams.