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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Brazilnuts	Recommended Dietary Allowance
Energy	20% 580kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	504% 161g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1433% 244g	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	90% 117g	130g per day for Men 19-50 years
Sugars	44% 32g	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 29.5g	% 23.3g	g per day for Men 19-50 years
Fiber	87% 33g	197% 75g	38g per day for Men 19-50 years
Protein	53.8% 30g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	20% 200mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	23% 851g	0.92% 34.2g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Green Peas with Liquids and Salt has more Vitamin A, 3.4 times more Vitamin B3, 11.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 282.5 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Brazilnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Canned Green Peas Solids and Liquids with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Green Peas with Liquids and Salt has 61.7 times more Sodium and 24.9 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8 times more Calcium, 17.6 times more Copper, 1.9 times more Iron, 19.8 times more Magnesium, 5.8 times more Manganese, 11.5 times more Phosphorus, 6.2 times more Potassium, 1474.6 times more Selenium and 5.6 times more Zinc than Canned Green Peas Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.4 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 11.4 times more Energy, 139.8 times more Fat, 187.6 times more Saturated Fat, 133.1 times more Omega 6, 2.3 times more Fiber and 4.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Brazilnuts offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt provide inadequate amounts of Omega 6