Comparing Nutrients in 1 pound Edible Podded Peas VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Edible Podded Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.57% 191kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28% 0.36mg	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	47.6% 191μg	26% 104μg	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	302% 272mg	4.03% 3.63mg	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	11.8% 1.77mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	74% 0.67mg	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	118% 9.43mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	57.4% 1.3mg	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	34.3% 240mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 403g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Edible Podded Peas versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Edible Podded Peas vs Canned Red Kidney Beans with Liquids:

• 1 pound of Edible Podded Peas has more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 5.8 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9, 75 times more Vitamin C, 19.5 times more Vitamin E and 6.1 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Edible Podded Peas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Edible Podded Peas as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Edible Podded Peas vs Canned Red Kidney Beans with Liquids:

• 1 pound of Edible Podded Peas has 1.5 times more Calcium and 1.7 times more Iron than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Copper, 2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 64 times more Sodium and 2.3 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Edible Podded Peas has 2.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Energy, 3.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Raw Edible Podded Peas.
• 1 pound of Edible Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Edible Podded Peas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.