Comparing Nutrients in 7 ounces Canned Kidney Beans VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Canned Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.66% 0.28g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 9.13g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	27.3% 0.25mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	29% 0.67mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Frozen Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Frozen Green Peas:

• 7 oz of Frozen Green Peas, Unprepared contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B9, 15 times more Vitamin C and 6.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Green Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Frozen Green Peas:

• 7 ounces of Canned Kidney Beans have 1.5 times more Calcium, 1.5 times more Potassium and 2.7 times more Sodium than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 1.3 times more Iron, 2 times more Manganese, 2.1 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Green Peas contain similar levels of Copper, Magnesium, Phosphorus 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 2.5 times more Omega 3 than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 2.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Canned All Types Kidney Beans as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.