Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	12% 8.65g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	16% 6.15g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	105% 945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13.3% 0.17mg	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	18% 71.4μg	13% 51.6μg	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	2.65% 2.4mg	18% 16mg	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	0.26% 0.04mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16.8% 0.15mg	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	29% 2.32mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	17.4% 0.4mg	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	25.5% 179mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Frozen Peas And Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cooked Frozen Peas And Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Frozen Peas And Carrots with Salt:

• 7 ounces of Canned Kidney Beans have 1.4 times more Vitamin B9 than Cooked Frozen Peas And Carrots with Salt.
• While 7 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.8 times more Vitamin C, 26 times more Vitamin E and 4.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Frozen Peas And Carrots with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Frozen Peas And Carrots with Salt:

• 7 ounces of Canned Kidney Beans have 1.5 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Peas And Carrots with Salt.
• Both Canned Kidney Beans and Cooked Frozen Peas And Carrots with Salt contain similar levels of Manganese, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Energy, 2.3 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Cooked Frozen Peas And Carrots with Salt.
• While 7 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 2.4 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy
• Both Canned All Types Kidney Beans as well as Boiled Frozen Peas And Carrots, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.