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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	10.7% 310kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	0.71% 0.52g	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	% 0.44g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 16g	% 11.7g	g per day for Men 19-50 years
Fiber	47% 18g	34.5% 13g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	58.5% 234μg	28.8% 115μg	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	43.7% 39.3mg	43.2% 39mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	9.53% 95mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	47.6% 0.43mg	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	75.4% 6.03mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	45.6% 1.05mg	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	43.7% 306mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	85.5% 1282mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	8.53% 316g	9.2% 341g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Green Peas with Salt have 1.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Green Peas with Liquids.
• Both Cooked Frozen Green Peas with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Cooked Frozen Green Peas with Salt have 1.3 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 35.9 times more Sodium than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 1.3 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Canned Green Peas with Liquids contain similar levels of Copper, Manganese, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Green Peas with Salt have 1.5 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Canned Green Peas with Liquids.
• 14 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.