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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Canned Green Peas	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.8% 313kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	26% 19g	25% 18g	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	0.81% 0.59g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36% 20g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	50.2% 0.65mg	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	50% 200μg	33% 132μg	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	48.4% 43.5mg	241% 217mg	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	0.91% 0.14mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	39% 0.35mg	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	54% 4.3mg	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	33% 0.76mg	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	43.4% 304mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10% 371g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Green Peas has 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Podded Peas with Salt.
• While 1 lb of Boiled and Drained Podded Peas with Salt contains 1.9 times more Vitamin A, 5.3 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin C and 13 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled Podded Peas with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one pound.
• 1 pound of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Green Peas has 1.8 times more Manganese, 1.2 times more Phosphorus, 2.4 times more Selenium and 1.9 times more Zinc than Boiled Podded Peas with Salt.
• While 1 lb of Boiled and Drained Podded Peas with Salt contains 2.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 120 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled Podded Peas with Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas has 1.7 times more Energy, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled Podded Peas with Salt.
• Both Canned Green Peas and Boiled Podded Peas with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Podded Peas with Salt provide inadequate amounts of Energy
• Both Canned Green Peas Solids as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.