Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Kidney Beans	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	43.8% 1270kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	75% 98g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	44% 32g	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	1.38% 1g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 29.5g	g per day for Men 19-50 years
Fiber	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	155% 86.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	50% 0.65mg	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	325% 1300μg	72.5% 290μg	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	109% 98mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	120% 1.08mg	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	278% 22mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	115% 2.64mg	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	197% 1380mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	18% 669g	23.2% 859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Canned Green Peas with Liquids:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Canned Green Peas Solids and Liquids.
• While Canned Green Peas Solids and Liquids contain more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.2 times more Vitamin C and 2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Canned Green Peas with Liquids:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 4.1 times more Potassium and 1.4 times more Zinc than Canned Green Peas Solids and Liquids.
• While Canned Green Peas Solids and Liquids contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Green Peas Solids and Liquids have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.4 times more Energy, 6.3 times more Omega 3, 2.3 times more Carbohydrate, 1.9 times more Fiber and 2.7 times more Protein than Canned Green Peas Solids and Liquids.
• While Canned Green Peas Solids and Liquids contain 10 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Green Peas Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.