Comparing Nutrients in 14 ounces Boiled Podded Peas with Salt VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	22% 16g	17.5% 12.7g	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	0.55% 0.4g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 11.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	23% 13g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	23% 206μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	20% 0.26mg	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	28.8% 115μg	28.8% 115μg	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	211% 190mg	43.2% 39mg	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	10.3% 1.55mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	16.7% 167mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	47.6% 0.43mg	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	98% 7.8mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	45.6% 1.05mg	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	31% 218mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas with Salt VS Canned Green Peas with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Podded Peas with Salt versus 14 oz of Canned Green Peas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Podded Peas with Salt vs Canned Green Peas with Liquids:

• 14 ounces of Boiled Podded Peas with Salt have 7.4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.9 times more Vitamin C, 19.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 1.4 times more Vitamin A and 1.6 times more Vitamin B3 than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Podded Peas with Salt vs Canned Green Peas with Liquids:

• 14 ounces of Boiled Podded Peas with Salt have 2.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Potassium and 26.7 times more Sodium than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 1.4 times more Copper, 1.6 times more Manganese, 1.9 times more Selenium and 1.9 times more Zinc than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas with Liquids contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Podded Peas with Salt lack sufficient amounts of Selenium
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Podded Peas with Salt have 1.2 times more Sugars than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 1.5 times more Carbohydrate than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas with Liquids offer comparable quantities of Fiber and Protein per 14 ounces.
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.