Comparing Nutrients in 300 calories Cooked Frozen Peas And Onions VS Canned Kidney Beans

Weight per 300 calories

• Cooked Frozen Peas And Onions: 667g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.9 times more energy per unit of mass than Boiled and Drained Frozen Peas And Onions, which is average in comparison to other foods. Cooked Frozen Peas And Onions having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Peas And Onions or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions	22%	4%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Peas And Onions	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	6.67% 0.11g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	34.7% 25g	9.1% 6.6g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	30.2% 17g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	39.3% 353μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	20.3% 0.26mg	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	33.3% 133μg	32% 129μg	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	51% 46mg	4.76% 4.3mg	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	0.89% 0.13mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.7μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	53.6% 0.48mg	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	78.3% 6.27mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	26% 0.6mg	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	32.4% 227mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	16% 588g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Peas And Onions vs Canned Kidney Beans:

• Boiled and Drained Frozen Peas And Onions have 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 10.7 times more Vitamin C and 5.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Boiled and Drained Frozen Peas And Onions and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled and Drained Frozen Peas And Onions as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Peas And Onions vs Canned Kidney Beans:

• Boiled and Drained Frozen Peas And Onions have 1.5 times more Iron, 1.8 times more Manganese and 2.1 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Phosphorus and 4.3 times more Sodium than Boiled and Drained Frozen Peas And Onions.
• Both Boiled and Drained Frozen Peas And Onions and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Peas And Onions have 1.4 times more Omega 6 and 3.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Omega 3 than Boiled and Drained Frozen Peas And Onions.
• Both Boiled and Drained Frozen Peas And Onions and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Frozen Peas And Onions as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.