Comparing Nutrients in 300 calories Seasoned Canned Green Peas with Liquids VS Canned Green Peas Rinsed

Weight per 300 calories

• Seasoned Canned Green Peas with Liquids: 600g
• Canned Green Peas Rinsed: 423g

Canned Green Peas, Rinsed Solids have 1.4 times more energy per unit of mass than Seasoned Canned Green Peas with Liquids, which is average in comparison to other foods. Seasoned Canned Green Peas with Liquids having low energy density.

Which food has more nutrients per 300 calories - Seasoned Canned Green Peas with Liquids or Canned Green Peas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	NA	38g per day for Men 19-50 years
Protein	33% 18.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	NA	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	43.5% 174μg	31.7% 127μg	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	76.7% 69mg	43.7% 39.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	9% 90mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	50.7% 0.46mg	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	90% 7.2mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	40.8% 0.94mg	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	46.3% 324mg	39.2% 275mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	NA	55μg per day for Men 19-50 years
Sodium	102% 1524mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	14% 519g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Seasoned Canned Green Peas with Liquids vs Canned Green Peas Rinsed:

• Seasoned Canned Green Peas with Liquids have 2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Green Peas, Rinsed Solids.
• Both Seasoned Canned Green Peas with Liquids and Canned Green Peas, Rinsed Solids have similar amounts of Vitamin B3 per 300 kcal.
• Both Seasoned Canned Green Peas with Liquids as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Seasoned Canned Green Peas with Liquids vs Canned Green Peas Rinsed:

• Seasoned Canned Green Peas with Liquids have 1.3 times more Copper, 1.6 times more Iron, 1.7 times more Manganese, 1.6 times more Potassium, 1.6 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Canned Green Peas, Rinsed Solids.
• Both Seasoned Canned Green Peas with Liquids and Canned Green Peas, Rinsed Solids have similar amounts of Calcium, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Green Peas, Rinsed Solids contain 2.5 times more Fat, 2.5 times more Omega 3 and 2.5 times more Omega 6 than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Canned Green Peas, Rinsed Solids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Seasoned Canned Green Peas with Liquids as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.