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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Energy	9.07% 263kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	37% 48g	54.5% 71g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	0.63% 0.45g	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	% 0.36g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 13.4g	% 23.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	65.7% 25g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	27.2% 109μg	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	39.3% 35.4mg	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	0.6% 0.091mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.2% 94μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Calcium	9.07% 91mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	73% 5.85mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	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	41% 286mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10.4% 386g	9.55% 353g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Green Peas with Liquids and Salt 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 with Liquids and Salt vs Boiled Green Peas:

• 1 pound of Canned Green Peas with Liquids and Salt has 1.9 times more Vitamin A than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• 1 pound of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Green Peas with Liquids and Salt has 61.7 times more Sodium than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 1.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Green Peas contain similar levels of Iron and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas with Liquids and Salt has 2.3 times more Omega 3 than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 1.4 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• 1 pound of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 6 in one pound.