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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	29% 840kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	81.5% 106g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	44% 32g	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	5.66% 4.1g	1.38% 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	% 1.3g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 52.2g	% 29.5g	g per day for Men 19-50 years
Fiber	145% 55g	87% 33g	38g per day for Men 19-50 years
Protein	96% 53.6g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	50% 0.65mg	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	158% 630μg	60% 240μg	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	158% 142mg	86.7% 78mg	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	9.33% 1.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	110% 0.99mg	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	193% 15.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	92% 2.1mg	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	167% 1170mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	21% 779g	23% 851g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 1.9 times more Vitamin A than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled and Drained Green Peas have 1.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 61.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Canned Green Peas Solids and Liquids with Salt have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Peas have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 2.3 times more Omega 3 and 2.2 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.