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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	28% 810kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	111% 145g	71% 93g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	150% 57g	52.6% 20g	38g per day for Men 19-50 years
Protein	97% 54.2g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	25% 250mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	184% 14.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	154% 1080mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	21.3% 789g	23.4% 865g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Green Peas vs Seasoned Canned Green Peas with Liquids:

• 1 kilogram of Green Peas has 1.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.5 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 Raw 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 Green Peas vs Seasoned Canned Green Peas with Liquids:

• 1 kilogram of Green Peas has 1.7 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Seasoned Canned Green Peas with Liquids.
• While 1 kg of Seasoned Canned Green Peas with Liquids contains 50.8 times more Sodium than Raw Green Peas.
• Both 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 Green Peas has 1.6 times more Energy, 1.5 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Fiber and 1.8 times more Protein than Seasoned Canned Green Peas with Liquids.
• 1 kilogram of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 6 in one kilogram.