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

Weight per 300 calories

• Green Peas: 370g
• Seasoned Canned Green Peas with Liquids: 600g

Green Peas have 1.6 times more energy per 100g than Seasoned Canned Green Peas with Liquids. It has average energy density when compared to other foods. Seasoned Canned Green Peas with Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	8.1% 0.13g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.64% 0.62g	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	42.7% 55.5g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	36% 20g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.39mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	45.2% 0.59mg	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	43.5% 174μg	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	76.7% 69mg	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	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	9.26% 93mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	66% 0.59mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	70% 1.6mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	26.6% 904mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	41.8% 4.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	7.9% 292g	14% 519g	3700g per day for Men 19-50 years

Green Peas VS Seasoned Canned Green Peas With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Green Peas have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• While 300 kcal of Seasoned Canned Green Peas with Liquids contain 1.4 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Seasoned Canned Green Peas with Liquids provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per 300 calories.
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Green Peas have 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.2 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While 300 kcal of Seasoned Canned Green Peas with Liquids contain 1.3 times more Iron, 82.3 times more Sodium and 1.8 times more Water than Raw Green Peas.
• Both Green Peas and Seasoned Canned Green Peas with Liquids contain similar levels of Calcium, Copper, Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Green Peas have 1.8 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Green Peas and Seasoned Canned Green Peas with Liquids offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 6 in 300 calories.