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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Boiled Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	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	71% 93g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 52.2g	g per day for Men 19-50 years
Fiber	52.6% 20g	145% 55g	38g per day for Men 19-50 years
Protein	55% 31g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	128% 115mg	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	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Boiled Green Peas	Recommended Dietary Allowance
Calcium	15% 150mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	150% 12mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	117% 2.68mg	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	77% 540mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	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	169% 2540mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	108% 12mg	11mg per day for Men 19-50 years
Water	23.4% 865g	21% 779g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Seasoned Canned Green Peas with Liquids vs Boiled Green Peas:

• 1 kg of Boiled and Drained Green Peas contains 1.8 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Boiled Green Peas provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Seasoned Canned Green Peas with Liquids as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Seasoned Canned Green Peas with Liquids has 84.7 times more Sodium than Boiled Green Peas.
• While 1 kg of Boiled and Drained Green Peas contains 1.8 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Boiled Green Peas contain similar levels of Water per one kilogram.
• 1 kilogram of Seasoned 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 contains 1.7 times more Energy, 1.7 times more Carbohydrate, 2.8 times more Fiber and 1.7 times more Protein than Seasoned Canned Green Peas with Liquids.
• 1 kilogram of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Seasoned Canned Green Peas with Liquids as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.