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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.33% 3.14g	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	0% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	40% 15g	58.4% 22g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.8% 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	99% 394μg	3.75% 15μg	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	5% 4.5mg	2% 1.8mg	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	1.4% 0.21mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	51.7% 1.2mg	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	58% 406mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Red Kidney Beans have 2.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.5 times more Vitamin C than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 1.7 times more Vitamin B3 and 2.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• Both Raw Red Kidney Beans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.8 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 3.3 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas contain similar levels of Copper and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.2 times more Omega 3 than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 3.7 times more Fat, 3.8 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Split Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6