Comparing Nutrients in 500 calories Cooked Frozen Green Peas VS California Red Kidney Beans

Weight per 500 calories

• Cooked Frozen Green Peas: 641g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 4.2 times more energy per unit of mass than Boiled and Drained Frozen Green Peas, which is high in comparison to other foods. Cooked Frozen Green Peas having average energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Green Peas or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Green Peas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	69.7% 91g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	1.15% 0.83g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	76% 29g	99% 37.7g	38g per day for Men 19-50 years
Protein	59% 33g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	74.8% 673μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	46.3% 0.6mg	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	95% 378μg	149% 597μg	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	70.5% 63.5mg	7.58% 6.8mg	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	1.3% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	74.8% 0.67mg	185% 1.67mg	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	122% 9.74mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	66% 1.5mg	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	70.5% 494mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	13.8% 510g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Green Peas vs California Red Kidney Beans:

• Boiled and Drained Frozen Green Peas have more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.2 times more Vitamin B6 and 9.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Green Peas vs California Red Kidney Beans:

• Boiled and Drained Frozen Green Peas have 1.3 times more Selenium, 27.7 times more Sodium and 28.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium and 3.2 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw California Red Kidney Beans have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Green Peas have 1.2 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Fiber than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.