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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	8.13% 236kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	4.9% 0.83g	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	37% 48g	130g per day for Men 19-50 years
Sugars	30% 22g	20% 14.5g	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	0.63% 0.45g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 13.4g	g per day for Men 19-50 years
Fiber	37% 14g	39.4% 15g	38g per day for Men 19-50 years
Protein	28.3% 16g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	22.7% 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	27.2% 109μg	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	39.3% 35.4mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	78.2% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	26.8% 268mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	50% 0.45mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	41.6% 0.96mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.4% 386g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Podded Peas versus 1 lb of Canned Green Peas with Liquids and Salt 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 with Liquids and Salt:

• 1 pound of Cooked Frozen Podded Peas has 5 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin C, 23.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 1 lb of Canned Green Peas Solids and Liquids with Salt contains 1.8 times more Vitamin B3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt provide similar amounts of Vitamin A and Vitamin B1 per one pound.
• 1 pound of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt 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 with Liquids and Salt:

• 1 pound of Cooked Frozen Podded Peas has 3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 1 lb of Canned Green Peas Solids and Liquids with Salt contains 1.6 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Podded Peas has 1.5 times more Sugars than Canned Green Peas with Liquids and Salt.
• While 1 lb of Canned Green Peas Solids and Liquids with Salt contains 1.7 times more Omega 3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in one pound.