Comparing Nutrients in 1 kilogram Boiled Podded Peas with Salt VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	13.8% 400kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	7.76% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	97% 126g	130g per day for Men 19-50 years
Sugars	55% 40g	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 38.3g	g per day for Men 19-50 years
Fiber	73.7% 28g	108% 41g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.73mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	49.2% 0.64mg	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	72.5% 290μg	110% 440μg	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	532% 479mg	107% 96mg	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	26% 3.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	42% 420mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	91% 0.82mg	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	246% 19.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	132% 3.03mg	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	78.6% 550mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24% 889g	22% 817g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas with Salt VS Canned Green Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Podded Peas with Salt versus 1 kg of Canned Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Podded Peas with Salt vs Canned Green Peas:

• 1 kilogram of Boiled Podded Peas with Salt has 1.9 times more Vitamin A, 5.3 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin C and 13 times more Vitamin E than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Canned Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Podded Peas with Salt vs Canned Green Peas:

• 1 kilogram of Boiled Podded Peas with Salt has 2.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 120 times more Sodium than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 1.8 times more Manganese, 2.4 times more Selenium and 1.9 times more Zinc than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Green Peas Solids contains 1.7 times more Energy, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.