Comparing Nutrients in 500 calories Canned Green Peas Rinsed VS Cooked Frozen Green Peas

Weight per 500 calories

• Canned Green Peas Rinsed: 704g
• Cooked Frozen Green Peas: 641g

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

Discover which food has more nutrients per 500 calories - Canned Green Peas Rinsed or Cooked Frozen Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	9.6% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.2g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	39% 28.2g	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	1.15% 0.83g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	NA	76% 29g	38g per day for Men 19-50 years
Protein	54.5% 30.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	74.8% 673μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	55.7% 0.72mg	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	53% 211μg	95% 378μg	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	72.8% 65.5mg	70.5% 63.5mg	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	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	17% 169mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	74.8% 0.67mg	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	96% 7.68mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	33.6% 141mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	77.8% 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	65.4% 458mg	70.5% 494mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	20.7% 705mg	3400mg per day for Men 19-50 years
Selenium	NA	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	15.6% 577g	13.8% 510g	3700g per day for Men 19-50 years

Canned Green Peas Rinsed VS Cooked Frozen Green Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Peas Rinsed or Cooked Frozen Green Peas?

Lets compare vitamin content per 500 calories of Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 500 kcal of Boiled and Drained Frozen Green Peas contain 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas provide similar amounts of Vitamin C per 500 calories.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 500 calories of Canned Green Peas Rinsed have 3.5 times more Sodium than Cooked Frozen Green Peas.
• While 500 kcal of Boiled and Drained Frozen Green Peas contain 1.3 times more Iron than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Peas Rinsed have 3.9 times more Omega 3 and 3.8 times more Omega 6 than Cooked Frozen Green Peas.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6