Comparing Nutrients in 1 pound Canned Refried Beans VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Energy	14% 408kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	219% 285g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	179% 68g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	176% 98g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	99% 1.3mg	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	12.5% 50μg	517% 2068μg	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	30.2% 27.2mg	0% 0mg	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	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Calcium	13% 132mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	533% 4.8mg	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	81.6% 6.53mg	297% 23.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	353% 8.12mg	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	59.6% 417mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	186% 6314mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.53% 353g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Pigeon Peas per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Refried Beans versus 1 lb of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Refried Beans vs Pigeon Peas :

• 1 pound of Canned Refried Beans has more Vitamin C than Pigeon Peas .
• While 1 lb of Raw Pigeon Peas contains 8.5 times more Vitamin B1, 2.4 times more Vitamin B2, 8.1 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 41.5 times more Vitamin B9 than Canned Refried Beans.
• 1 pound of Pigeon Peas have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Refried Beans vs Pigeon Peas :

• 1 pound of Canned Refried Beans has 21.8 times more Sodium and 7.3 times more Water than Pigeon Peas .
• While 1 lb of Raw Pigeon Peas contains 4.5 times more Calcium, 8.2 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Selenium and 4.8 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Refried Beans has 1.3 times more Fat and 4.8 times more Omega 3 than Pigeon Peas .
• While 1 lb of Raw Pigeon Peas contains 3.8 times more Energy, 2.2 times more Omega 6, 4.6 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Canned Refried Beans.