Comparing Nutrients in 14 ounces Canned Green Peas VS 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	9.44% 274kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	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	38.4% 50g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	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	0.71% 0.52g	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	% 0.44g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 15.2g	% 16g	g per day for Men 19-50 years
Fiber	43% 16.3g	47% 18g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	43.7% 175μg	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	42.3% 38mg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.8% 85μg	79.4% 95μg	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	7.94% 79.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	47% 3.77mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	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	38% 266mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	85.5% 1282mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.53% 316g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt contain 3.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Vitamin B5, Vitamin C and Vitamin K per 14 oz.
• 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 14 oz.

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

• Canned Green Peas Solids have 1.6 times more Potassium and 1.7 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 161.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Peas Solids have 1.3 times more Omega 3 than Boiled Frozen Green Peas, drained with Salt.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.