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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	27% 780kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	7.76% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	97% 126g	130g per day for Men 19-50 years
Sugars	60.7% 44g	57.4% 41.6g	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	1.8% 1.3g	1.8% 1.3g	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	% 1.1g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 38.3g	g per day for Men 19-50 years
Fiber	118% 45g	108% 41g	38g per day for Men 19-50 years
Protein	92% 51.5g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	117% 1050μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	49.2% 0.64mg	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	148% 590μg	110% 440μg	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	110% 99mg	107% 96mg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	24% 240mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	91% 0.82mg	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	190% 15mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	132% 3.03mg	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	110% 770mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	215% 3230mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	21.5% 795g	22% 817g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Peas with Salt vs Canned Green Peas:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 3.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Peas.
• Both Cooked Frozen Green Peas with Salt and Canned Green Peas provide similar amounts of Vitamin B5, Vitamin C and Vitamin K per one kilogram.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas with Salt vs Canned Green Peas:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 161.5 times more Sodium than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 1.6 times more Potassium and 1.7 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Canned Green Peas contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled Frozen Green Peas, drained with Salt and Canned Green Peas Solids have similar amounts of macro-nutrients per 1 kg
• Both Cooked Frozen Green Peas with Salt and Canned Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.