Comparing Nutrients in 1 kilogram Canned Green Peas Rinsed VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	24.5% 710kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	60.7% 44g	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	% 40.6g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87% 1.13mg	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	75% 300μg	148% 590μg	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	103% 93mg	110% 99mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	24% 240mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	117% 1.05mg	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	136% 11mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	121% 2.8mg	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	93% 650mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	22% 819g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Cooked Frozen Green Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas Rinsed versus 1 kg of Cooked Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 1 kg of Boiled and Drained Frozen Green Peas contains 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas provide similar amounts of Vitamin C per one kilogram.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 1 kilogram of Canned Green Peas Rinsed has 3.2 times more Sodium than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 1.4 times more Iron and 1.3 times more Manganese than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas Rinsed has 3.5 times more Omega 3 and 3.5 times more Omega 6 than Cooked Frozen Green Peas.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6