Comparing Nutrients in 14 ounces Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	7.1% 206kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	32.4% 42g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	25% 14g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	29% 262μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	34.7% 139μg	24% 95μg	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	97% 87.3mg	34.4% 31mg	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	12.4% 1.87mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	68.5% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	43.7% 0.39mg	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	119% 9.53mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	36.4% 0.84mg	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	33% 230mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.13% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt per 14 oz

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

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

• 14 ounces of Cooked Frozen Podded Peas have 5 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin C, 23.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 14 oz of Canned Green Peas Solids and Liquids with Salt contain 1.8 times more Vitamin B3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt provide similar amounts of Vitamin A and Vitamin B1 per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Podded Peas vs Canned Green Peas with Liquids and Salt:

• 14 ounces of Cooked Frozen Podded Peas have 3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 14 oz of Canned Green Peas Solids and Liquids with Salt contain 1.6 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt contain similar levels of Copper, Phosphorus and Water per 14 ounces.
• 14 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Podded Peas have 1.5 times more Sugars than Canned Green Peas with Liquids and Salt.
• While 14 oz of Canned Green Peas Solids and Liquids with Salt contain 1.7 times more Omega 3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 14 ounces.