Comparing Nutrients in 7 ounces Cooked Frozen Green Peas with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	21.8% 28.3g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	% 8.06g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23% 208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	29.3% 117μg	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	22% 19.6mg	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	39.7% 47.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	37.7% 3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 153mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.26% 158g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Green Peas with Salt 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 Cooked Frozen Green Peas with Salt vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Frozen Green Peas with Salt have more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 8.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt 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 Cooked Frozen Green Peas with Salt vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Frozen Green Peas with Salt have 80.8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 2.8 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Boiled California Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.8 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• 7 ounces of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Green Peas, drained with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.