Comparing Nutrients in 500 calories Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt

Weight per 500 calories

• Cooked Frozen Podded Peas: 962g
• Canned Green Peas with Liquids and Salt: 862g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.03% 1.37g	9.28% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	70.3% 91g	130g per day for Men 19-50 years
Sugars	64% 46.3g	38% 27.6g	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	1.2% 0.86g	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 25.4g	g per day for Men 19-50 years
Fiber	78.4% 30g	75% 28.4g	38g per day for Men 19-50 years
Protein	60% 33.7g	46.3% 26g	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	70.5% 635μg	72.8% 655μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	55.3% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.24mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	43% 0.56mg	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	84% 337μg	51.7% 207μg	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	235% 212mg	74.7% 67.2mg	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	30% 4.5mg	1.15% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	149% 178μg	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	56.7% 567mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	95% 0.85mg	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	288% 23mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	79% 1.8mg	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	79.7% 558mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	106% 1595mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	22.5% 833g	20% 734g	3700g per day for Men 19-50 years

Cooked Frozen Podded Peas VS Canned Green Peas With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Podded Peas or Canned Green Peas with Liquids and Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Podded Peas vs Canned Green Peas with Liquids and Salt:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Podded Peas vs Canned Green Peas with Liquids and Salt:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 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 500 calories.