Comparing Nutrients in 100 calories Canned Green Peas VS Cooked Frozen Green Peas with Salt

Weight per 100 calories

• Canned Green Peas: 145g
• Cooked Frozen Green Peas with Salt: 128g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Green Peas or Cooked Frozen Green Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.51g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	14% 18.3g	130g per day for Men 19-50 years
Sugars	8.3% 6.03g	7.8% 5.64g	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	0.26% 0.19g	0.23% 0.17g	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	% 0.16g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.55g	% 5.2g	g per day for Men 19-50 years
Fiber	15.6% 5.94g	15% 5.77g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	4.35% 39μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.13% 0.093mg	11% 0.14mg	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	16% 63.8μg	19% 75.6μg	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	15.5% 14mg	14% 12.7mg	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	0.29% 0.043mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	15% 0.13mg	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	17.2% 1.38mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.6mg	6.7% 28.2mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	15.6% 0.36mg	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	14% 97mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.37% 251mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	4.48% 2.46μg	2.33% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.76% 102g	3700g per day for Men 19-50 years

Canned Green Peas VS Cooked Frozen Green Peas With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Green Peas or Cooked Frozen Green Peas with Salt?

Lets compare vitamin content per 100 calories of Canned Green Peas vs Cooked Frozen Green Peas with Salt:

• 100 kcal of Boiled Frozen Green Peas, drained with Salt contain 3.4 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Green Peas with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K per 100 calories.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Canned Green Peas vs Cooked Frozen Green Peas with Salt:

• 100 calories of Canned Green Peas have 1.2 times more Manganese, 1.8 times more Potassium and 1.9 times more Selenium than Cooked Frozen Green Peas with Salt.
• While 100 kcal of Boiled Frozen Green Peas, drained with Salt contain 1.4 times more Iron and 142.9 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Green Peas with Salt contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Green Peas have 1.5 times more Omega 3 than Cooked Frozen Green Peas with Salt.
• Both Canned Green Peas and Cooked Frozen Green Peas with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• 100 calories of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt provide inadequate amounts of Omega 6 in 100 calories.