Comparing Nutrients in 1 pound Canned Kidney Beans VS Cooked Frozen Green Peas with Salt

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	27.5% 20g	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	0.81% 0.59g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 18.4g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	NA	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.4% 0.51mg	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	41% 163μg	67% 268μg	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	6.05% 5.44mg	50% 45mg	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	0.6% 0.091mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	53% 0.48mg	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	66.3% 5.3mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	55% 1.27mg	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	58.3% 408mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.75% 361g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt 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 Frozen Green Peas, drained with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cooked Frozen Green Peas with Salt:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium and 2.2 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt 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 Frozen Green Peas, drained with Salt have similar amounts of Phosphorus, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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