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

Macros Ratio

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

Macro Nutrients

	Boiled Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	29% 840kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	71% 93g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	NA	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	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 52.2g	NA	g per day for Men 19-50 years
Fiber	145% 55g	52.6% 20g	38g per day for Men 19-50 years
Protein	96% 53.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	75.4% 0.98mg	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	72.5% 290μg	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	128% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	27% 270mg	15% 150mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	117% 2.68mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	36% 1220mg	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	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	21% 779g	23.4% 865g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Green Peas has 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, 2.2 times more Vitamin B9 and 1.2 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 1 kilogram of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Peas as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Green Peas has 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.
• While 1 kg of Seasoned Canned Green Peas with Liquids contains 84.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Seasoned Canned Green Peas with Liquids 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 kilogram of Boiled Green Peas has 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 Boiled and Drained Green Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.