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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	20% 580kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	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	81.5% 106g	69.4% 90g	130g per day for Men 19-50 years
Sugars	44% 32g	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	1.38% 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	81.6% 31g	38g per day for Men 19-50 years
Protein	53.8% 30g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	60% 240μg	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	86.7% 78mg	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	1.33% 0.2mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	20% 200mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	161% 13mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	90% 630mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23% 851g	23.4% 866g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Cooked Frozen Podded Peas.
• While 1 kg of Boiled and Drained Frozen Podded Peas contains 5 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin C, 23.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Podded Peas provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Podded Peas 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 Cooked Frozen Podded Peas:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.6 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Cooked Frozen Podded Peas.
• While 1 kg of Boiled and Drained Frozen Podded Peas contains 3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Podded Peas contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.7 times more Omega 3 than Cooked Frozen Podded Peas.
• While 1 kg of Boiled and Drained Frozen Podded Peas contains 1.5 times more Sugars than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Podded Peas offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in one kilogram.