Comparing Nutrients in 300 calories Boiled Kidney Beans VS Frozen Podded Peas

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Frozen Podded Peas: 714g

Boiled Kidney Beans have 3 times more energy per 100g than Frozen Podded Peas. It has average energy density when compared to other foods. Frozen Podded Peas having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Kidney Beans	Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	58.3% 22g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	84.6% 1.1mg	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	76.8% 307μg	71.4% 286μg	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	3.15% 2.83mg	175% 157mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	60.3% 0.54mg	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	65.6% 5.24mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	73% 1.68mg	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	46.6% 326mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	4.27% 158g	17.2% 638g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Frozen Podded Peas:

• Frozen Podded Peas contain more Vitamin A, 5.2 times more Vitamin B2, 2.6 times more Vitamin B3, 9.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 55.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Podded Peas have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Frozen Podded Peas:

• Frozen Podded Peas contain 4.3 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium and 4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Podded Peas have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Frozen Podded Peas.
• While Frozen Podded Peas contain 3.2 times more Omega 6 and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Podded Peas have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.