Comparing Nutrients in 1 pound Cooked Frozen Peas And Carrots VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.5% 218kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	11.6% 8.4g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	37% 14g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	25% 14g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	240% 2159μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	26% 0.34mg	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	29.5% 118μg	41% 163μg	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	41% 36.7mg	6.05% 5.44mg	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	15.7% 2.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10.4% 104mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	68% 0.61mg	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	53.3% 4.26mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	33% 0.76mg	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	31.8% 222mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Peas And Carrots versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Peas And Carrots vs Canned Kidney Beans:

• 1 pound of Cooked Frozen Peas And Carrots has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.8 times more Vitamin C, 26 times more Vitamin E and 4.6 times more Vitamin K than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.4 times more Vitamin B9 than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Canned Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Peas And Carrots vs Canned Kidney Beans:

• 1 pound of Cooked Frozen Peas And Carrots has 1.2 times more Manganese and 1.2 times more Selenium than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.5 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 4.4 times more Sodium than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Canned Kidney Beans contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Peas And Carrots has 2.4 times more Sugars than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.8 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Peas And Carrots.
• 1 pound of Cooked Frozen Peas And Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.