Comparing Nutrients in 300 calories Cooked Frozen Podded Peas with Salt VS Canned Kidney Beans

Weight per 300 calories

• Cooked Frozen Podded Peas with Salt: 600g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.7 times more energy per unit of mass than Boiled Frozen Podded Peas, drained with Salt, which is average in comparison to other foods. Cooked Frozen Podded Peas with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Podded Peas with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	39% 50.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	40% 29g	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	49% 18.6g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	37.5% 21g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	44% 396μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.14mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	52.5% 210μg	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	147% 132mg	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	19% 2.82mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35.4% 354mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	180% 14.4mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	49.7% 348mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	96% 1446mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	14% 520g	7.53% 279g	3700g per day for Men 19-50 years

Cooked Frozen Podded Peas With Salt VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Podded Peas with Salt or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Cooked Frozen Podded Peas with Salt vs Canned Kidney Beans:

• 300 calories of Cooked Frozen Podded Peas with Salt have 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 10.4 times more Vitamin B5, 4 times more Vitamin B6, 1.6 times more Vitamin B9, 30.8 times more Vitamin C, 39.5 times more Vitamin E and 12.4 times more Vitamin K than Canned Kidney Beans.
• Both Cooked Frozen Podded Peas with Salt and Canned Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Podded Peas with Salt vs Canned Kidney Beans:

• 300 calories of Cooked Frozen Podded Peas with Salt have 2.9 times more Calcium, 3.4 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.5 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium, 1.8 times more Zinc and 1.9 times more Water than Canned Kidney Beans.
• Both Cooked Frozen Podded Peas with Salt and Canned Kidney Beans contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Podded Peas with Salt have 4.4 times more Sugars and 1.2 times more Fiber than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2 times more Omega 3 than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Canned Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.