Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cooked Frozen Peas And Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Peas And Onions with Salt	22%	4%	74%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7.37% 5.34g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.35% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.55% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	9.5% 0.12mg	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	12.8% 51μg	7.1% 28.3μg	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	1.9% 1.7mg	11% 9.8mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	9.92% 0.089mg	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	20.7% 1.66mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	10.2% 0.24mg	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	18.2% 128mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3% 111g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Frozen Peas And Onions with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cooked Frozen Peas And Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cooked Frozen Peas And Onions with Salt:

• 5 ounces of Canned Kidney Beans have 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Frozen Peas And Onions with Salt.
• While 5 oz of Boiled Frozen Peas And Onions, drained with Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 5.8 times more Vitamin C and 3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Frozen Peas And Onions with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Onions, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cooked Frozen Peas And Onions with Salt:

• 5 ounces of Canned Kidney Beans have 2.4 times more Calcium, 2.1 times more Copper, 1.2 times more Iron, 2.1 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Cooked Frozen Peas And Onions with Salt.
• Both Canned Kidney Beans and Cooked Frozen Peas And Onions with Salt contain similar levels of Manganese, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Onions, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.9 times more Energy, 5.1 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 2.1 times more Protein than Cooked Frozen Peas And Onions with Salt.
• While 5 oz of Boiled Frozen Peas And Onions, drained with Salt contain 2 times more Sugars than Canned All Types Kidney Beans.
• 5 ounces of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Onions, drained with Salt provide inadequate amounts of Omega 6 in five ounces.