Comparing Nutrients in 7 ounces Canned Refried Beans VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Energy	6.16% 179kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	96% 125g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	43.2% 0.56mg	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	5.46% 22μg	226% 905μg	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	13.2% 12mg	0% 0mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Pigeon Peas	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	233% 2.1mg	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	35.7% 2.86mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	155% 3.55mg	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	26% 183mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Pigeon Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans versus 7 oz of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans vs Pigeon Peas :

• 7 ounces of Canned Refried Beans have more Vitamin C than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 8.5 times more Vitamin B1, 2.4 times more Vitamin B2, 8.1 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 41.5 times more Vitamin B9 than Canned Refried Beans.
• 7 ounces of Pigeon Peas have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Refried Beans vs Pigeon Peas :

• 7 ounces of Canned Refried Beans have 21.8 times more Sodium and 7.3 times more Water than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 4.5 times more Calcium, 8.2 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Selenium and 4.8 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Refried Beans have 1.3 times more Fat and 4.8 times more Omega 3 than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 3.8 times more Energy, 2.2 times more Omega 6, 4.6 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Canned Refried Beans.