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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Canned Green Peas with Liquids	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	120% 156g	130g per day for Men 19-50 years
Sugars	44% 32g	81.8% 59.3g	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	1.38% 1g	5.66% 4.1g	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	% 0.8g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 29.5g	% 52.2g	g per day for Men 19-50 years
Fiber	87% 33g	145% 55g	38g per day for Men 19-50 years
Protein	57% 32g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	80% 720μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	166% 2.16mg	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	158% 630μg	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	109% 98mg	158% 142mg	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	1.33% 0.2mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	192% 1.73mg	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	128% 10mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	228% 5.25mg	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	75.7% 530mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	108% 12mg	11mg per day for Men 19-50 years
Water	23.2% 859g	21% 779g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Green Peas with Liquids versus 1 kg of Boiled Green 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 with Liquids vs Boiled Green Peas with Salt:

• 1 kilogram of Canned Green Peas with Liquids has 1.8 times more Vitamin A than Boiled Green Peas with Salt.
• While 1 kg of Boiled and Drained Green Peas with Salt contains 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Boiled and Drained Green Peas with Salt contains 1.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium, 26.6 times more Sodium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Green Peas with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Green Peas with Salt contains 1.6 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.