Comparing Nutrients in 14 ounces Canned Peas And Onions with Liquids VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Canned Peas And Onions with Liquids	Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.98% 202kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	NA	6.13% 4.45g	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	NA	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	24% 9.13g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	23.2% 13g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	9.92% 39.7μg	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	355% 319mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	43% 3.45mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	21% 0.48mg	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	29% 202mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	117% 1754mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.27% 343g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Onions with Liquids VS Green Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Peas And Onions with Liquids versus 14 oz of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Peas And Onions with Liquids vs Green Sweet Peppers:

• 14 ounces of Canned Peas And Onions with Liquids have 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Green Sweet Peppers.
• While 14 oz of Raw Green Sweet Peppers contain 2.3 times more Vitamin A and 26.8 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Green Sweet Peppers provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Peas And Onions Solids and Liquids as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Peas And Onions with Liquids vs Green Sweet Peppers:

• 14 ounces of Canned Peas And Onions with Liquids have 1.5 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 147.3 times more Sodium and 4.5 times more Zinc than Green Sweet Peppers.
• While 14 oz of Raw Green Sweet Peppers contain 1.8 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Green Sweet Peppers contain similar levels of Water per 14 ounces.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Zinc
• Both Canned Peas And Onions Solids and Liquids as well as Raw Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Peas And Onions with Liquids have 1.8 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers provide inadequate amounts of Protein
• Both Canned Peas And Onions Solids and Liquids as well as Raw Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.