Comparing Nutrients in 300 calories Canned Green Peas with Liquids VS Red Kidney Beans

Weight per 300 calories

• Canned Green Peas with Liquids: 566g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 6.4 times more energy per unit of mass than Canned Green Peas Solids and Liquids, which is high in comparison to other foods. Canned Green Peas with Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Canned Green Peas with Liquids or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Green Peas with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	42% 54.6g	130g per day for Men 19-50 years
Sugars	25% 18g	2.58% 1.87g	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	0.78% 0.57g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	32.2% 18g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.3% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.4% 0.63mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	27% 0.35mg	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	41% 164μg	87.7% 351μg	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	61.6% 55.5mg	4.45% 4mg	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	0.75% 0.11mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 93μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 102mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	72% 5.77mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	43% 0.99mg	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	43% 300mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.36μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	13% 486g	0.28% 10.5g	3700g per day for Men 19-50 years

Canned Green Peas With Liquids VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Peas with Liquids or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Canned Green Peas with Liquids vs Red Kidney Beans:

• 300 calories of Canned Green Peas with Liquids have more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 13.8 times more Vitamin C and 18.7 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Green Peas Solids and Liquids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Green Peas with Liquids vs Red Kidney Beans:

• 300 calories of Canned Green Peas with Liquids have 1.4 times more Calcium, 1.5 times more Manganese, 2.6 times more Selenium, 1.6 times more Zinc and 46.5 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Magnesium and 2.1 times more Potassium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Green Peas with Liquids have 9.7 times more Sugars and 1.4 times more Fiber than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.1 times more Omega 3 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Canned Green Peas Solids and Liquids as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.