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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	23.8% 690kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	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	97% 126g	110% 143g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 38.3g	% 40.6g	g per day for Men 19-50 years
Fiber	108% 41g	118% 45g	38g per day for Men 19-50 years
Protein	79% 44.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	110% 440μg	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	107% 96mg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	119% 9.5mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	96% 670mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	215% 3230mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	22% 817g	21.5% 795g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt contain 3.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Vitamin B5, Vitamin C and Vitamin K per 1 kg.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Canned Green Peas Solids have 1.6 times more Potassium and 1.7 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 161.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Peas Solids have 1.3 times more Omega 3 than Boiled Frozen Green Peas, drained with Salt.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.