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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	47.7% 62g	32.4% 42g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	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	2.24% 1.63g	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	% 0.52g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 11.7g	g per day for Men 19-50 years
Fiber	57.4% 22g	34.5% 13g	38g per day for Men 19-50 years
Protein	38% 21.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	62.5% 250μg	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	62.6% 56.4mg	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	3.7% 0.56mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	68.5% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	76.4% 6.1mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	66.3% 464mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.13% 338g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 1.9 times more Vitamin A than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Boiled and Drained Green Peas have 1.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 61.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Canned Green Peas Solids and Liquids with Salt have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Peas have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 2.3 times more Omega 3 and 2.2 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.