Comparing Nutrients in 5 ounces Canned Refried Beans VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	4.4% 128kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	25% 9.5g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	5.45% 0.071mg	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	3.9% 15.6μg	39.3% 157μg	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	9.45% 8.5mg	0% 0mg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	42.4% 0.38mg	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	25.5% 2.04mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	31% 0.71mg	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	18.6% 130mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Refried Beans vs Boiled Pigeon Peas :

• Canned Refried Beans have 1.3 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 10.1 times more Vitamin B9 than Canned Refried Beans.
• Both Canned Refried Beans as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Refried Beans vs Boiled Pigeon Peas :

• Canned Refried Beans have 1.3 times more Iron, 2 times more Selenium and 74 times more Sodium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.5 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Boiled Pigeon Peas have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Refried Beans have 5.3 times more Fat, 7.6 times more Saturated Fat, 18.8 times more Omega 3 and 1.8 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Boiled Pigeon Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.