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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	8.13% 236kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	30% 22g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	28.3% 16g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	NA	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	34% 136μg	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	47% 42mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	26.8% 268mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	54.4% 0.49mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	43.8% 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	37.6% 263mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	28% 3.1mg	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 VS Canned Green Peas Rinsed per 1 lb

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

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

• 1 pound of Cooked Frozen Podded Peas has 3 times more Vitamin B2 and 2.4 times more Vitamin C than Canned Green Peas Rinsed.
• While 1 lb of Canned Green Peas, Rinsed Solids contains 1.8 times more Vitamin B3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Podded Peas has 2.5 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 2.1 times more Potassium than Canned Green Peas Rinsed.
• While 1 lb of Canned Green Peas, Rinsed Solids contains 46.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed contain similar levels of Copper, Phosphorus and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Green Peas, Rinsed Solids contains 1.4 times more Energy, 3.4 times more Omega 3, 2.6 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Frozen Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6