Comparing Nutrients in 14 ounces Pigeon Peas VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Energy	47% 1361kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	8.43% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	NA	2.96% 2.14g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	157% 59.5g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	154% 86g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	31.4% 0.41mg	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	452% 1810μg	11% 43.7μg	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	0% 0mg	26.5% 24mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Calcium	51.6% 516mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	57% 0.51mg	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	259% 20.8mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	50% 1.15mg	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	208% 1457mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	162% 5525mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.14% 42g	8.34% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pigeon Peas vs Canned Refried Beans:

• Raw Pigeon Peas have 8.5 times more Vitamin B1, 2.4 times more Vitamin B2, 8.1 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 41.5 times more Vitamin B9 than Canned Refried Beans.
• While Canned Refried Beans contain more Vitamin C than Raw Pigeon Peas .
• Both Raw Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pigeon Peas vs Canned Refried Beans:

• Raw Pigeon Peas have 4.5 times more Calcium, 8.2 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Selenium and 4.8 times more Zinc than Canned Refried Beans.
• While Canned Refried Beans contain 21.8 times more Sodium and 7.3 times more Water than Raw Pigeon Peas .

Comparison of macro-nutrients per 14 ounces:

• Raw Pigeon Peas have 3.8 times more Energy, 2.2 times more Omega 6, 4.6 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Canned Refried Beans.
• While Canned Refried Beans contain 1.3 times more Fat, 1.9 times more Saturated Fat and 4.8 times more Omega 3 than Raw Pigeon Peas .
• Both Raw Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.