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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	10.8% 313kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	26% 19g	27.5% 20g	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	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	% 0.5g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 18.4g	g per day for Men 19-50 years
Fiber	49% 18.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	36% 20g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	39.4% 0.51mg	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	67% 268μg	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	50% 45mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	53% 0.48mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	55% 1.27mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	10% 371g	9.75% 361g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt contain 3.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Vitamin B5, Vitamin C and Vitamin K per 1 lb.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Canned Green Peas Solids have 1.6 times more Potassium and 1.7 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 161.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Green Peas Solids have 1.3 times more Omega 3 than Boiled Frozen Green Peas, drained with Salt.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.