Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	4.25% 0.72g	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	18% 23.5g	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	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	15% 59.5μg	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	20.5% 18.5mg	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 Green Peas Rinsed	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	24% 0.21mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19% 0.44mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Green Peas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Canned Green Peas Rinsed 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 Green Peas Rinsed:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B9 than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 1.9 times more Vitamin B3 and 7.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Green Peas, Rinsed Solids 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 Green Peas Rinsed:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 4 times more Potassium and 1.3 times more Zinc than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 57.8 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Energy, 1.9 times more Carbohydrate and 2.1 times more Protein than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 2.7 times more Omega 3 and 18.2 times more Omega 6 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6