Comparing Nutrients in 14 ounces Canned Green Peas with Liquids VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Energy	7.25% 210kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	38.4% 50g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	22.8% 16.5g	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	0.55% 0.4g	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	% 0.32g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 11.7g	% 15.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	43% 16.3g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.5% 0.25mg	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	43.7% 175μg	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	43.2% 39mg	42.3% 38mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	70.8% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	36% 0.33mg	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	50.6% 4.05mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	52.3% 1.2mg	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	30% 210mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.2% 341g	8.76% 324g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Green Peas with Liquids have 2.7 times more Vitamin A than Canned Green Peas.
• While 14 oz of Canned Green Peas Solids contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Canned Green Peas provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Canned Green Peas Solids and Liquids as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Green Peas with Liquids have 1.3 times more Copper than Canned Green Peas.
• While 14 oz of Canned Green Peas Solids contain 1.3 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Canned Green Peas contain similar levels of Iron, Magnesium, Manganese, Zinc and Water per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Green Peas Solids contain 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Canned Green Peas offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Canned Green Peas Solids and Liquids as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.