Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Canned Peas And Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.7% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.4% 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	36.7% 147μg	8.93% 35.7μg	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	14.6% 13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 131mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	22.7% 0.2mg	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	74% 5.9mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Peas And Carrots with Liquids and Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Canned Peas And Carrots with Liquids and Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Canned Peas And Carrots with Liquids and Salt.
• While 7 oz of Canned Peas And Carrots Solids and Liquids with Salt contain more Vitamin A and 5.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Peas And Carrots with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Canned Peas And Carrots with Liquids and Salt:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Calcium, 2.8 times more Copper, 4 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 4.2 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Canned Peas And Carrots with Liquids and Salt.
• While 7 oz of Canned Peas And Carrots Solids and Liquids with Salt contain 65 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Peas And Carrots with Liquids and Salt contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.3 times more Energy, 1.4 times more Omega 3, 2.6 times more Carbohydrate, 4.7 times more Fiber and 4.2 times more Protein than Canned Peas And Carrots with Liquids and Salt.
• 7 ounces of Canned Peas And Carrots with Liquids and Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Peas And Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.