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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Green Peas	26%	4%	70%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Green Peas	Recommended Dietary Allowance
Energy	20% 580kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	8.94% 1.52g	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	111% 145g	130g per day for Men 19-50 years
Sugars	44% 32g	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 29.5g	% 50g	g per day for Men 19-50 years
Fiber	87% 33g	150% 57g	38g per day for Men 19-50 years
Protein	53.8% 30g	97% 54.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Green Peas	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Green Peas	Recommended Dietary Allowance
Calcium	20% 200mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	196% 1.76mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	178% 4.1mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	32.7% 18μg	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	113% 12.4mg	11mg per day for Men 19-50 years
Water	23% 851g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids and Salt VS Green 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 Green 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 Green Peas:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 2 times more Vitamin A than Green Peas.
• While 1 kg of Raw Green Peas contains 3.5 times more Vitamin B1, 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Green Peas provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Green Peas 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 Green Peas:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 37 times more Sodium than Green Peas.
• While 1 kg of Raw Green Peas contains 1.8 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Green Peas contain similar levels of Iron and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.2 times more Omega 3 than Green Peas.
• While 1 kg of Raw Green Peas contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Green Peas provide inadequate amounts of Omega 6 in one kilogram.