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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	7.82% 227kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	3.52% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	44% 57g	130g per day for Men 19-50 years
Sugars	30% 22g	26% 19g	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	0.81% 0.59g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	37% 14g	49% 18.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	22.3% 0.29mg	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	39.7% 159μg	50% 200μg	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	111% 100mg	48.4% 43.5mg	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	14.2% 2.13mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	26.8% 268mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	41.3% 0.37mg	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	136% 11mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	59.8% 1.37mg	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	37.6% 263mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10% 371g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Podded Peas with Salt has 2.4 times more Vitamin A, 1.5 times more Vitamin B2, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.3 times more Vitamin C, 15.7 times more Vitamin E and 1.4 times more Vitamin K than Canned Green Peas.
• While 1 lb of Canned Green Peas Solids contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Frozen Podded Peas, drained with Salt.
• 1 pound of Canned Green Peas have insufficient amounts of Vitamin E
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Podded Peas with Salt has 3 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Potassium and 120.5 times more Sodium than Canned Green Peas.
• While 1 lb of Canned Green Peas Solids contains 2.1 times more Selenium and 1.4 times more Zinc than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Canned Green Peas contain similar levels of Copper, Manganese, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Green Peas Solids contains 1.4 times more Energy, 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Canned Green Peas offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in one pound.