Comparing Nutrients in 300 calories Canned Refried BeansVS Boiled Pigeon Peas

Weight per 300 calories

Canned Refried Beans

333g

Boiled Pigeon Peas

248g

Boiled Pigeon Peas have 1.3 times more energy per unit of mass than Canned Refried Beans, which is average in comparison to other foods. Canned Refried Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Refried Beans

22%

20%

58%

Boiled Pigeon Peas

22%

75%

300 kcal ▼

Macro Nutrients

Canned Refried Beansvs Boiled Pigeon Peas

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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6.9%6.7g

Fat

0.97%0.94g

6.7 gvs0.94 g

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

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6.57%2.1g

Saturated Fat

0.64%0.21g

2.1 gvs0.21 g

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

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35.2%0.56g

Omega 3

1.4%0.022g

0.56 gvs0.022 g

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

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7.08%1.2g

Omega 6

2.86%0.49g

1.2 gvs0.49 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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34.7%45g

Carbohydrate

44.3%57.6g

45 gvs57.6 g

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

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2.5%1.8g

Sugars

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

1.8 gvsNA g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%1.8g

Sucrose

1.8 gvsNA g

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

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32.5%12.3g

Fiber

43.7%16.6g

12.3 gvs16.6 g

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

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29.6%16.6g

Protein

30%16.8g

16.6 gvs16.8 g

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

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Vitamins

Canned Refried Beansvs Boiled Pigeon Peas

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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21%0.25mg

Vitamin B1

30%0.36mg

Thiamine

0.25 mgvs0.36 mg

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

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20.3%0.26mg

Vitamin B2

11.3%0.15mg

Riboflavin

0.26 mgvs0.15 mg

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

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7.65%1.22mg

Vitamin B3

12%1.94mg

Niacin, nicotinic acid, niacinamide

1.22 mgvs1.94 mg

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

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12.6%0.63mg

Vitamin B5

16%0.79mg

Pantothenic acid

0.63 mgvs0.79 mg

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

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26.4%0.34mg

Vitamin B6

9.54%0.12mg

Pyridoxine

0.34 mgvs0.12 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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9.17%36.7μg

Vitamin B9

69%275μg

Folates and Folic Acid

36.7 μgvs275 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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22.2%20mg

Vitamin C

0%0mg

Ascorbic acid

20 mgvs0 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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2%0.3mg

Vitamin E

Tocopherols and Tocotrienols

0.3 mgvsNA mg

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

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5.83%7μg

Vitamin K

Phytomenadione or phylloquinone

7 μgvsNA μg

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

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Minerals

Canned Refried Beansvs Boiled Pigeon Peas

9.67%97mg

Calcium

10.7%107mg

97 mgvs107 mg

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

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47.8%0.43mg

Copper

74%0.67mg

0.43 mgvs0.67 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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60%4.8mg

Iron

34.4%2.75mg

4.8 mgvs2.75 mg

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

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27.8%117mg

Magnesium

27%114mg

117 mgvs114 mg

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

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42%0.96mg

Manganese

54%1.24mg

0.96 mgvs1.24 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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44%307mg

Phosphorus

42%295mg

307 mgvs295 mg

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

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31.3%1063mg

Potassium

28%952mg

1063 mgvs952 mg

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

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35%19.3μg

Selenium

13%7.2μg

19.3 μgvs7.2 μg

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

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82.2%1233mg

Sodium

0.83%12.4mg

1233 mgvs12.4 mg

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

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17.6%1.93mg

Zinc

20.3%2.23mg

1.93 mgvs2.23 mg

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

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7%259g

Water

4.6%170g

259 gvs170 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 Canned Refried Beans vs Boiled Pigeon Peas :

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

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

Canned Refried Beans have 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 .
While Boiled Pigeon Peas contain 1.6 times more Copper and 1.3 times more Manganese than Canned Refried Beans.
Both Canned Refried Beans and Boiled Pigeon Peas have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Refried Beans have 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 .
While Boiled Pigeon Peas contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Refried Beans.
Both Canned Refried Beans and Boiled Pigeon Peas have similar amounts of Energy and Protein per 300 kcal.
Both Canned Refried Beans as well as Boiled Pigeon Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Refried BeansVS Meatless BaconBoiled Pigeon Peas VS Meatless Bacon

Compare Foods

Comparing Nutrients in 300 calories Canned Refried BeansVS Boiled Pigeon Peas

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: