Comparing Nutrients in 1 kilogram Canned Refried Beans VS Pigeon Peas

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Energy	31% 900kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	483% 628g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	NA	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	% 5.4g	NA	g per day for Men 19-50 years
Fiber	97% 37g	395% 150g	38g per day for Men 19-50 years
Protein	89% 49.8g	388% 217g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	254% 12.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	218% 2.83mg	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	27.5% 110μg	1140% 4560μg	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	66.7% 60mg	0% 0mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Calcium	29% 290mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	1174% 10.6mg	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	180% 14.4mg	654% 52.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	779% 18mg	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	131% 920mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	409% 13920mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	21% 778g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Pigeon Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans versus 1 kg of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Refried Beans vs Pigeon Peas :

• 1 kilogram of Canned Refried Beans has more Vitamin C than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 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.
• 1 kilogram of Pigeon Peas have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Refried Beans vs Pigeon Peas :

• 1 kilogram of Canned Refried Beans has 21.8 times more Sodium and 7.3 times more Water than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Refried Beans has 1.3 times more Fat and 4.8 times more Omega 3 than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 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.