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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.72% 137kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.08% 1.45mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	16% 0.21mg	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	22% 87.3μg	36.7% 147μg	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	21% 19mg	2.65% 2.4mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.4% 42.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	63.7% 0.57mg	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	23.6% 1.9mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	27.4% 0.63mg	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	19% 133mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.4% 162g	3.6% 133g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Canned Green Peas vs Boiled California Red Kidney Beans:

• 7 ounces of Canned Green Peas have more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Green Peas Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Green Peas vs Boiled California Red Kidney Beans:

• 7 ounces of Canned Green Peas have 1.4 times more Selenium and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.3 times more Calcium, 3.5 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 2.4 times more Potassium than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled California Red Kidney Beans contain similar levels of Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Canned Green Peas Solids.
• 7 ounces of Canned Green Peas provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.