Comparing Nutrients in 300 calories Boiled Pigeon Peas VS Canned Refried Beans

Weight per 300 calories

Boiled Pigeon Peas

248g

Canned Refried Beans

333g

Boiled Pigeon Peas have 1.3 times more energy per 100g than Canned Refried Beans. It has average energy density when compared to other foods. Canned Refried Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Pigeon Peas or Canned Refried Beans?

Macros Ratio

Protein Fat Carbs

Boiled Pigeon Peas

22%

75%

Canned Refried Beans

22%

20%

58%

300 kcal ▼

Macro Nutrients

Boiled Pigeon Peas vs Canned Refried Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.97%0.94g

Fat

6.9%6.7g

0.94 gvs6.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.64%0.21g

Saturated Fat

6.57%2.1g

0.21 gvs2.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.022g

Omega 3

35.2%0.56g

0.022 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.86%0.49g

Omega 6

7.08%1.2g

0.49 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.3%57.6g

Carbohydrate

34.7%45g

57.6 gvs45 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.5%1.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.8g

NA gvs1.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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43.7%16.6g

Fiber

32.5%12.3g

16.6 gvs12.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%16.8g

Protein

29.6%16.6g

16.8 gvs16.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pigeon Peas vs Canned Refried Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

21%0.25mg

Thiamine

0.36 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.3%0.15mg

Vitamin B2

20.3%0.26mg

Riboflavin

0.15 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12%1.94mg

Vitamin B3

7.65%1.22mg

Niacin, nicotinic acid, niacinamide

1.94 mgvs1.22 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.79mg

Vitamin B5

12.6%0.63mg

Pantothenic acid

0.79 mgvs0.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.54%0.12mg

Vitamin B6

26.4%0.34mg

Pyridoxine

0.12 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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69%275μg

Vitamin B9

9.17%36.7μg

Folates and Folic Acid

275 μgvs36.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

22.2%20mg

Ascorbic acid

0 mgvs20 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

NA mgvs0.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

5.83%7μg

Phytomenadione or phylloquinone

NA μgvs7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pigeon Peas vs Canned Refried Beans

10.7%107mg

Calcium

9.67%97mg

107 mgvs97 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.67mg

Copper

47.8%0.43mg

0.67 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.4%2.75mg

Iron

60%4.8mg

2.75 mgvs4.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%114mg

Magnesium

27.8%117mg

114 mgvs117 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg

Manganese

42%0.96mg

1.24 mgvs0.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42%295mg

Phosphorus

44%307mg

295 mgvs307 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%952mg

Potassium

31.3%1063mg

952 mgvs1063 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.2μg

Selenium

35%19.3μg

7.2 μgvs19.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.83%12.4mg

Sodium

82.2%1233mg

12.4 mgvs1233 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.3%2.23mg

Zinc

17.6%1.93mg

2.23 mgvs1.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.6%170g

Water

7%259g

170 gvs259 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Pigeon Peas vs Canned Refried Beans:

Boiled Pigeon Peas have 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.5 times more Vitamin B9 than Canned Refried Beans.
While Canned Refried Beans contain 1.8 times more Vitamin B2, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
Both Boiled Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pigeon Peas vs Canned Refried Beans:

Boiled Pigeon Peas have 1.6 times more Copper and 1.3 times more Manganese than Canned Refried Beans.
While Canned Refried Beans contain 1.7 times more Iron, 2.7 times more Selenium, 99.5 times more Sodium and 1.5 times more Water than Boiled Pigeon Peas .
Both Boiled Pigeon Peas and Canned Refried Beans have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Pigeon Peas have 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Refried Beans.
While Canned Refried Beans contain 7.1 times more Fat, 10.2 times more Saturated Fat, 25.2 times more Omega 3 and 2.5 times more Omega 6 than Boiled Pigeon Peas .
Both Boiled Pigeon Peas and Canned Refried Beans have similar amounts of Energy and Protein per 300 kcal.
Both Boiled Pigeon Peas as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Pigeon Peas VS Meatless BaconCanned Refried BeansVS Meatless Bacon

Compare Foods

Comparing Nutrients in 300 calories Boiled Pigeon Peas VS Canned Refried Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Pigeon Peas or Canned Refried Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: