Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	78% 101g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	60% 43.6g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	81.6% 31g	38g per day for Men 19-50 years
Protein	93% 52.2g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	529% 4760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	67% 0.87mg	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	90% 360μg	65% 260μg	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	13.3% 12mg	90% 81mg	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	1.33% 0.2mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	157% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	84.4% 0.76mg	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	146% 11.7mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	88% 2.02mg	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	129% 900mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	203% 3040mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	21% 780g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Frozen Peas And Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cooked Frozen Peas And Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cooked Frozen Peas And Carrots with Salt:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Vitamin B9 than Cooked Frozen Peas And Carrots with Salt.
• While 1 kg of Boiled Frozen Peas And Carrots, drained with Salt contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.8 times more Vitamin C, 26 times more Vitamin E and 4.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Frozen Peas And Carrots with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cooked Frozen Peas And Carrots with Salt:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Peas And Carrots with Salt.
• Both Canned Kidney Beans and Cooked Frozen Peas And Carrots with Salt contain similar levels of Manganese, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Cooked Frozen Peas And Carrots with Salt.
• While 1 kg of Boiled Frozen Peas And Carrots, drained with Salt contains 2.4 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Carrots, drained with Salt provide inadequate amounts of Omega 6 in one kilogram.