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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	12.2% 354kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	49.8% 64.7g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	0.81% 0.59g	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 8.4g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	53% 476μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	67% 268μg	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	50% 45mg	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	0.91% 0.14mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	11% 109mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	86% 6.9mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	50% 349mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	98% 1465mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Green Peas with Salt 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 Cooked Frozen Green Peas with Salt vs Canned Red Kidney Beans with Liquids:

• 1 pound of Cooked Frozen Green Peas with Salt has more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 12.4 times more Vitamin C and 5.9 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Cooked Frozen Green Peas with Salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Cooked Frozen Green Peas with Salt has 1.2 times more Iron and 1.3 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Manganese, Zinc and Water per one pound.
• 1 pound of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Green Peas with Salt has 2.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Omega 3 than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.