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

Weight per 500 calories

• Canned Green Peas Rinsed: 704g
• Frozen Green Peas: 649g

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

Which food has more nutrients per 500 calories - Canned Green Peas Rinsed or Frozen Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Canned Green Peas Rinsed	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	2.68% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	5.42% 0.92g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	44.8% 32.5g	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	2.24% 1.62g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	NA	77% 29.2g	38g per day for Men 19-50 years
Protein	54.5% 30.5g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.5% 0.54mg	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	86% 344μg	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	130% 117mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Frozen Green Peas	Recommended Dietary Allowance
Calcium	17% 169mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	89.5% 0.81mg	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	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	95% 2.2mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	46.8% 701mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	48.4% 5.32mg	11mg per day for Men 19-50 years
Water	15.6% 577g	14% 519g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas, Rinsed Solids as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Green Peas, Rinsed Solids have 2.3 times more Sodium than Frozen Green Peas, Unprepared.
• While Frozen Green Peas, Unprepared contain 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.3 times more Potassium than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas, Rinsed Solids and Frozen Green Peas, Unprepared have similar amounts of Calcium, Copper, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Peas, Rinsed Solids have 2.6 times more Fat, 2.8 times more Omega 3 and 2.8 times more Omega 6 than Frozen Green Peas, Unprepared.
• Both Canned Green Peas, Rinsed Solids and Frozen Green Peas, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Green Peas, Rinsed Solids as well as Frozen Green Peas, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.