Comparing Nutrients in 300 calories Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt

Weight per 300 calories

• Cooked Frozen Podded Peas: 577g
• Canned Green Peas with Liquids and Salt: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Frozen Podded Peas or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	5.57% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42% 55g	130g per day for Men 19-50 years
Sugars	38.4% 28g	23% 16.6g	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	0.71% 0.52g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	NA	% 15.3g	g per day for Men 19-50 years
Fiber	47% 18g	45% 17g	38g per day for Men 19-50 years
Protein	36% 20g	28% 15.6g	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	42.3% 381μg	43.7% 393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	9.55% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.94mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.2% 1mg	26% 0.34mg	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	50.5% 202μg	31% 124μg	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	141% 127mg	45% 40.3mg	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	18% 2.7mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	145% 174μg	89.2% 107μg	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	34% 340mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	57% 0.51mg	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	173% 14mg	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	23.4% 98mg	420mg per day for Men 19-50 years
Manganese	70.2% 1.6mg	47.5% 1.1mg	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	48% 335mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	12.2% 6.72μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	34% 3.72mg	11mg per day for Men 19-50 years
Water	13.5% 500g	12% 440g	3700g per day for Men 19-50 years

Cooked Frozen Podded Peas VS Canned Green Peas With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Podded Peas or Canned Green Peas with Liquids and Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Podded Peas vs Canned Green Peas with Liquids and Salt:

• 300 calories of Cooked Frozen Podded Peas have 5.5 times more Vitamin B2, 10.5 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9, 3.1 times more Vitamin C, 26.2 times more Vitamin E and 1.6 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 300 kcal of Canned Green Peas Solids and Liquids with Salt contain 1.6 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 300 calories.
• 300 calories of Canned Green Peas with Liquids and Salt have insufficient amounts of 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 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Podded Peas vs Canned Green Peas with Liquids and Salt:

• 300 calories of Cooked Frozen Podded Peas have 3.3 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 2.3 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 300 kcal of Canned Green Peas Solids and Liquids with Salt contain 1.5 times more Selenium, 33.2 times more Sodium and 1.3 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Podded Peas have 1.7 times more Sugars and 1.3 times more Protein than Canned Green Peas with Liquids and Salt.
• While 300 kcal of Canned Green Peas Solids and Liquids with Salt contain 1.5 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 Energy, Carbohydrate and Fiber per 300 calories.
• 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 300 calories.