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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	23.8% 690kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	8.35% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	65% 84.3g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	66.5% 48.2g	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	1.8% 1.3g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 38.3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	81.6% 31g	38g per day for Men 19-50 years
Protein	79% 44.2g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	134% 1.74mg	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	110% 440μg	87.5% 350μg	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	107% 96mg	244% 220mg	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	2% 0.3mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	100% 0.9mg	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	119% 9.5mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	122% 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	96% 670mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	22% 817g	23.4% 866g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Green Peas has 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains 2.4 times more Vitamin A, 1.5 times more Vitamin B2, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.3 times more Vitamin C, 15.7 times more Vitamin E and 1.4 times more Vitamin K than Canned Green Peas Solids.
• 1 kilogram of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Green Peas has 2.1 times more Selenium and 1.4 times more Zinc than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains 3 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Potassium and 120.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt contain similar levels of Copper, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas has 1.4 times more Energy, 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Cooked Frozen Podded Peas with Salt.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.