Comparing Nutrients in 14 ounces Canned Green Peas Rinsed VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	9.7% 282kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	0.71% 0.52g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	47% 18g	38g per day for Men 19-50 years
Protein	30.7% 17g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.5% 0.45mg	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	29.8% 119μg	58.5% 234μg	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	41% 37mg	43.7% 39.3mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	9.53% 95mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	46.3% 0.42mg	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	54% 4.33mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	48% 1.1mg	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	37% 258mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Cooked Frozen Green Peas per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 14 oz of Boiled and Drained Frozen Green Peas contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas provide similar amounts of Vitamin C per 14 ounces.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 14 ounces of Canned Green Peas Rinsed have 3.2 times more Sodium than Cooked Frozen Green Peas.
• While 14 oz of Boiled and Drained Frozen Green Peas contain 1.4 times more Iron and 1.3 times more Manganese than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Peas Rinsed have 3.5 times more Omega 3 and 3.5 times more Omega 6 than Cooked Frozen Green Peas.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6