Comparing Nutrients in 1 pound Canned Green Peas Rinsed VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Canned Green Peas Rinsed	Boiled Green Peas	Recommended Dietary Allowance
Energy	11% 322kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	2.57% 1.86g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	65.7% 25g	38g per day for Men 19-50 years
Protein	35% 19.6g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	NA	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	34% 136μg	71.4% 286μg	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	47% 42mg	71.6% 64.4mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Boiled Green Peas	Recommended Dietary Allowance
Calcium	11% 109mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	87% 0.78mg	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	62% 4.94mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	104% 2.4mg	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	42% 295mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10% 371g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Boiled Green Peas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Peas Rinsed vs Boiled Green Peas:

• 1 lb of Boiled and Drained Green Peas contains 3.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Peas Rinsed vs Boiled Green Peas:

• 1 pound of Canned Green Peas Rinsed has 77 times more Sodium than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 1.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Green Peas contain similar levels of Calcium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas Rinsed has 4.5 times more Omega 3 and 4.4 times more Omega 6 than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 1.3 times more Carbohydrate than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Green Peas offer comparable quantities of Energy and Protein per one pound.
• 1 pound of Boiled Green Peas provide inadequate amounts of Omega 3 and Omega 6