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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Green Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	175% 228g	130g per day for Men 19-50 years
Sugars	60.7% 44g	4.4% 3.2g	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	1.8% 1.3g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	118% 45g	195% 74g	38g per day for Men 19-50 years
Protein	92% 51.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	92% 1.2mg	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	148% 590μg	325% 1300μg	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	110% 99mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	269% 2.42mg	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	190% 15mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	207% 4.77mg	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	110% 770mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21.5% 795g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Green Peas has more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 8.3 times more Vitamin C and 2.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Green Peas as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Frozen Green Peas has 36 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.7 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Boiled Red Kidney Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas has 13.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Energy, 7 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Green Peas.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.