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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.13% 0.19g	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	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	220% 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	37.7% 3mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.26% 158g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 7 ounces of Cooked Frozen Green Peas with Salt have more Vitamin A and 2.2 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Boiled Frozen Green Peas, drained with Salt.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Royal 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 Royal Red Kidney Beans:

• 7 ounces of Cooked Frozen Green Peas with Salt have 24.8 times more Sodium and 6.7 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.5 times more Calcium, 9.5 times more Copper, 5.7 times more Iron, 6.3 times more Magnesium, 4 times more Manganese, 5.3 times more Phosphorus, 12.2 times more Potassium, 3.2 times more Selenium and 4 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• 7 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 4.2 times more Energy, 6.3 times more Omega 3, 4.1 times more Carbohydrate, 5.5 times more Fiber and 4.9 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.