Comparing Nutrients in 300 calories Pigeon Peas VS Boiled Kidney Beans

Weight per 300 calories

Pigeon Peas

87.5g

Boiled Kidney Beans

236g

Pigeon Peas have 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Pigeon Peas or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pigeon Peas

25%

71%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Pigeon Peas vs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g

Fat

1.2%1.2g

1.3 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

0.54%0.17g

0.29 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.9%0.031g

Omega 3

25%0.4g

0.031 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4%0.68g

Omega 6

1.5%0.26g

0.68 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.2%55g

Carbohydrate

41.4%54g

55 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

39.8%15g

13 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34%19g

Protein

36.6%20.5g

19 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pigeon Peas vs Boiled Kidney Beans

0.097%0.87μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.87 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.56mg

Vitamin B1

31.5%0.38mg

Thiamine

0.56 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.6%0.16mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.16 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.2%2.6mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.2%1.1mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.1 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

22%0.28mg

Pyridoxine

0.25 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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100%399μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

399 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pigeon Peas vs Boiled Kidney Beans

11.4%114mg

Calcium

8.27%82.7mg

114 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

56.7%0.51mg

0.92 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.57mg

Iron

65.6%5.24mg

4.57 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38%160mg

Magnesium

23.6%99mg

160 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68%1.57mg

Manganese

44%1mg

1.57 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%321mg

Phosphorus

46.6%326mg

321 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36%1217mg

Potassium

28%957mg

1217 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.17μg

Selenium

4.72%2.6μg

7.17 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.99%15mg

Sodium

0.16%2.36mg

15 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg

Zinc

21.5%2.36mg

2.4 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.26g

Water

4.27%158g

9.26 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pigeon Peas vs Boiled Kidney Beans:

Raw Pigeon Peas have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Vitamin C than Raw Pigeon Peas .
Both Raw Pigeon Peas and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
Both Raw Pigeon Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pigeon Peas vs Boiled Kidney Beans:

Raw Pigeon Peas have 1.4 times more Calcium, 1.8 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 2.8 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 17.1 times more Water than Raw Pigeon Peas .
Both Raw Pigeon Peas and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pigeon Peas have 2.7 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 13.1 times more Omega 3 than Raw Pigeon Peas .
Both Raw Pigeon Peas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Pigeon Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pigeon Peas VS Boiled Pigeon Peas Boiled Kidney BeansVS Boiled Pigeon Peas Pigeon Peas VS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Pigeon Peas VS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Pigeon Peas or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: