Comparing Nutrients in 300 calories Green Peas VS Canned Green Peas Rinsed

Weight per 300 calories

• Green Peas: 370g
• Canned Green Peas Rinsed: 423g

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

Discover which food has more nutrients per 300 calories - Green Peas or Canned Green Peas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	8.1% 0.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41% 53.5g	38.4% 50g	130g per day for Men 19-50 years
Sugars	29% 21g	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	2% 1.44g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	55.6% 21g	NA	38g per day for Men 19-50 years
Protein	36% 20g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	60% 241μg	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	165% 148mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.5% 92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	9.26% 93mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	68% 5.44mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	57% 400mg	39.2% 275mg	700mg per day for Men 19-50 years
Potassium	26.6% 904mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	41.8% 4.6mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	7.9% 292g	9.35% 346g	3700g per day for Men 19-50 years

Green Peas VS Canned Green Peas Rinsed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Green Peas or Canned Green Peas Rinsed?

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

• 300 calories of Green Peas have 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Green Peas Rinsed.
• Both Raw Green Peas as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Green Peas have 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Canned Green Peas Rinsed.
• While 300 kcal of Canned Green Peas, Rinsed Solids contain 52.7 times more Sodium than Raw Green Peas.
• Both Green Peas and Canned Green Peas Rinsed contain similar levels of Calcium, Iron and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Green Peas, Rinsed Solids contain 2.8 times more Omega 3 and 2.7 times more Omega 6 than Raw Green Peas.
• Both Green Peas and Canned Green Peas Rinsed offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Green Peas provide inadequate amounts of Omega 6