Comparing Nutrients in 100 grams Canned Refried Beans VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	3.1% 90kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	% 0.54g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	8.9% 5g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.08% 0.079mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.78% 0.19mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	3.85% 0.05mg	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	2.75% 11μg	27.8% 111μg	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	6.67% 6mg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	30% 0.27mg	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	18% 1.44mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	21.8% 0.5mg	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	13% 92mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	1.85% 68.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Refried Beans vs Boiled Pigeon Peas :

• Canned Refried Beans have 1.3 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 10.1 times more Vitamin B9 than Canned Refried Beans.
• Both Canned Refried Beans as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Refried Beans vs Boiled Pigeon Peas :

• Canned Refried Beans have 1.3 times more Iron, 2 times more Selenium and 74 times more Sodium than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.5 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Boiled Pigeon Peas have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Refried Beans have 5.3 times more Fat, 7.6 times more Saturated Fat, 18.8 times more Omega 3 and 1.8 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Boiled Pigeon Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.