Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	29% 840kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	110% 143g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	60.7% 44g	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	1.8% 1.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 40.6g	g per day for Men 19-50 years
Fiber	113% 43g	118% 45g	38g per day for Men 19-50 years
Protein	93% 52.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	87% 1.13mg	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	148% 590μg	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	110% 99mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	34% 340mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	117% 1.05mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	121% 2.8mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	21% 780g	21.5% 795g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cooked Frozen Green Peas:

• Boiled and Drained Frozen Green Peas contain 2.4 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 8.3 times more Vitamin C and 5.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Green Peas have similar amounts of Vitamin B5 per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cooked Frozen Green Peas:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium, 2.2 times more Potassium and 4.1 times more Sodium than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.3 times more Iron, 1.7 times more Manganese and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Green Peas have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 2.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Green Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.