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

Weight per 300 calories

• Cooked Frozen Podded Peas: 577g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Boiled and Drained Frozen Podded Peas, which is average in comparison to other foods. Cooked Frozen Podded Peas having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Podded Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	41.4% 54g	130g per day for Men 19-50 years
Sugars	38.4% 28g	1.04% 0.76g	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	47% 18g	39.8% 15g	38g per day for Men 19-50 years
Protein	36% 20g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.94mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.2% 1mg	22% 0.28mg	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	50.5% 202μg	76.8% 307μg	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	141% 127mg	3.15% 2.83mg	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	18% 2.7mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	145% 174μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	56.7% 0.51mg	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	173% 14mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	70.2% 1.6mg	44% 1mg	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	48% 335mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	13.5% 500g	4.27% 158g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas have more Vitamin A, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 9.5 times more Vitamin B5, 3.5 times more Vitamin B6, 44.8 times more Vitamin C, 38.3 times more Vitamin E and 8.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Podded Peas have 4.1 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 3.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled and Drained Frozen Podded Peas and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Podded Peas have 3.2 times more Omega 6 and 36.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.