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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12% 349kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	79.6% 103g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	2% 1.45g	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	1.56% 1.13g	NA	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	42% 0.54mg	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	60% 240μg	147% 590μg	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	91% 81.6mg	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	0.6% 0.091mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	109% 0.98mg	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	86.7% 6.94mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	85% 1.95mg	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	53% 372mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.2% 304g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 15 times more Vitamin C and 3.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Frozen Green Peas, Unprepared have 1.7 times more Selenium and 108 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 2.6 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled All Types Kidney Beans have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 15.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Energy, 5.2 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.