Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Boiled Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Energy	20% 576kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.52% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	44% 57g	130g per day for Men 19-50 years
Sugars	2% 1.45g	26% 19g	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	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	76.4% 29g	49% 18.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22.3% 0.29mg	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	147% 590μg	50% 200μg	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	48.4% 43.5mg	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	0.91% 0.14mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Green Peas	Recommended Dietary Allowance
Calcium	16% 159mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41.3% 0.37mg	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	126% 10mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	59.8% 1.37mg	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	89.4% 626mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Green Peas:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Green Peas Solids.
• While Canned Green Peas Solids contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin C and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Green Peas:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.5 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Green Peas Solids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Energy, 5.5 times more Omega 3, 1.8 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 13 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Green Peas Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.