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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cassava	Recommended Dietary Allowance
Energy	20% 580kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	293% 381g	130g per day for Men 19-50 years
Sugars	44% 32g	23.4% 17g	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	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 29.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	53.8% 30g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cassava	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	67.7% 0.88mg	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	60% 240μg	67.5% 270μg	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	86.7% 78mg	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cassava	Recommended Dietary Allowance
Calcium	20% 200mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	111% 1mg	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	161% 13mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	167% 3.84mg	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	90% 630mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 851g	16% 597g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Canned Green Peas with Liquids and Salt vs Cassava:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 76 times more Vitamin A and 10.9 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cassava provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Cassava 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 and Salt vs Cassava:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.3 times more Calcium, 4.8 times more Iron, 2.3 times more Phosphorus, 1.9 times more Selenium, 13.2 times more Sodium, 2.1 times more Zinc and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Manganese and 2.6 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cassava contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 2.5 times more Omega 3, 1.9 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.8 times more Energy and 3.6 times more Carbohydrate than Canned Green Peas Solids and Liquids with Salt.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.