Comparing Nutrients in 100 calories Canned Kidney Beans VS Frozen Peas And Onions

Weight per 100 calories

• Canned Kidney Beans: 119g
• Frozen Peas And Onions: 143g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Frozen Peas And Onions?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Canned Kidney Beans	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	13% 5g	38g per day for Men 19-50 years
Protein	11% 6.2g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	NA	4.3% 38.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	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	10.7% 43μg	16% 64.3μg	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	1.6% 1.43mg	22.2% 20mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.3% 0.15mg	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	17.4% 1.4mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	17% 0.39mg	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	15.3% 107mg	12% 84.3mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	1.56% 0.86μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	6.23% 0.69mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.15% 116g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Frozen Peas And Onions Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Frozen Peas And Onions?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Frozen Peas And Onions:

• 100 kcal of Frozen Peas And Onions, Unprepared contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 14 times more Vitamin C than Canned All Types Kidney Beans.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Frozen Peas And Onions:

• 100 calories of Canned Kidney Beans have 1.2 times more Calcium, 1.3 times more Phosphorus and 4 times more Sodium than Frozen Peas And Onions.
• While 100 kcal of Frozen Peas And Onions, Unprepared contain 1.6 times more Iron, 2 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Peas And Onions contain similar levels of Copper, Magnesium and Potassium per 100 calories.
• Both Canned All Types Kidney Beans as well as Frozen Peas And Onions, Unprepared lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Kidney Beans have 2.6 times more Omega 3 than Frozen Peas And Onions.
• Both Canned Kidney Beans and Frozen Peas And Onions offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Canned All Types Kidney Beans as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 6 in 100 calories.