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

Macros Ratio

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

Macro Nutrients

	Green Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	50.4% 65.5g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	2.44% 1.77g	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	% 0.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 8.4g	g per day for Men 19-50 years
Fiber	68% 26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	73.7% 295μg	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	202% 181mg	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	3.93% 0.59mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	11.3% 113mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	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	83.3% 6.67mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	70% 490mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.56% 354g	3700g per day for Men 19-50 years

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

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

• 1 pound of Green Peas has more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 50 times more Vitamin C and 6 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Green Peas 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 Raw Green Peas 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 Green Peas vs Canned Red Kidney Beans with Liquids:

• 1 pound of Green Peas has 1.4 times more Manganese, 1.6 times more Selenium and 2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 51.2 times more Sodium than Raw Green Peas.
• Both Green Peas and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Peas has 3.1 times more Sugars and 1.3 times more Fiber than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Omega 3 than Raw Green Peas.
• Both Green Peas and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Green Peas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.