Comparing Nutrients in 5 ounces Green Peas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Peas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	11% 8.04g	3.6% 2.62g	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	0.76% 0.55g	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	% 0.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.07g	% 2.62g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	16% 6.1g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	6% 54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	8.07% 0.1mg	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	23% 92μg	12.8% 51μg	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	63% 56.7mg	1.9% 1.7mg	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	1.23% 0.18mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	21.3% 0.19mg	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	26% 2.1mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	10.4% 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	22% 153mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Peas versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Peas vs Canned Kidney Beans:

• 5 ounces of Green Peas have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 33.3 times more Vitamin C and 6 times more Vitamin K than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 1.3 times more Vitamin B5 than Raw Green Peas.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Green Peas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Green Peas vs Canned Kidney Beans:

• 5 ounces of Green Peas have 1.3 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 2.4 times more Manganese, 2 times more Selenium and 2.7 times more Zinc than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 1.4 times more Calcium and 59.2 times more Sodium than Raw Green Peas.
• Both Green Peas and Canned Kidney Beans contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 3.1 times more Sugars and 1.3 times more Fiber than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.3 times more Omega 3 than Raw Green Peas.
• Both Green Peas and Canned Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Green Peas as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in five ounces.