Comparing Nutrients in 500 calories Pigeon Peas VS Canned Refried Beans

Weight per 500 calories

• Pigeon Peas: 146g
• Canned Refried Beans: 556g

Pigeon Peas have 3.8 times more energy per 100g than Canned Refried Beans. It has high energy density when compared to other foods. Canned Refried Beans having average energy density.

Which food has more nutrients per 500 calories - Pigeon Peas or Canned Refried Beans?

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	58.7% 0.94g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	% 3g	g per day for Men 19-50 years
Fiber	57.5% 22g	54% 20.6g	38g per day for Men 19-50 years
Protein	56.5% 31.6g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	44% 0.57mg	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	166% 665μg	15.3% 61μg	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	0% 0mg	37% 33.3mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Canned Refried Beans	Recommended Dietary Allowance
Calcium	19% 190mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	79.6% 0.72mg	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	95% 7.62mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	70% 1.6mg	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	76.4% 535mg	73% 511mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	137% 2056mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11.7% 432g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pigeon Peas vs Canned Refried Beans:

• Raw Pigeon Peas have 2.2 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin B9 than Canned Refried Beans.
• While Canned Refried Beans contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and more Vitamin C than Raw Pigeon Peas .
• Both Raw Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pigeon Peas vs Canned Refried Beans:

• Raw Pigeon Peas have 2.1 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese and 1.2 times more Zinc than Canned Refried Beans.
• While Canned Refried Beans contain 2.7 times more Selenium, 82.9 times more Sodium and 28 times more Water than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Canned Refried Beans have similar amounts of Calcium, Iron, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pigeon Peas have 1.2 times more Carbohydrate than Canned Refried Beans.
• While Canned Refried Beans contain 5.1 times more Fat, 7.3 times more Saturated Fat, 18.4 times more Omega 3 and 1.8 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Canned Refried Beans have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Raw Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.