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

Weight per 500 calories

• Canned Green Peas: 725g
• Cooked Frozen Podded Peas with Salt: 1000g

Canned Green Peas have 1.4 times more energy per 100g than Cooked Frozen Podded Peas with Salt. It has low energy density when compared to other foods. Boiled Frozen Podded Peas, drained with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	8.35% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	65% 84.3g	130g per day for Men 19-50 years
Sugars	41.6% 30g	66.5% 48.2g	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	1.3% 0.94g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 27.8g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	81.6% 31g	38g per day for Men 19-50 years
Protein	57% 32g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	134% 1.74mg	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	79.7% 319μg	87.5% 350μg	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	77.3% 69.6mg	244% 220mg	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	1.45% 0.22mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	100% 0.9mg	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	86% 6.9mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	122% 2.8mg	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	69.4% 486mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	16% 592g	23.4% 866g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Green Peas have 1.4 times more Vitamin B1 than Cooked Frozen Podded Peas with Salt.
• While 500 kcal of Boiled Frozen Podded Peas, drained with Salt contain 3.4 times more Vitamin A, 2.1 times more Vitamin B2, 9.2 times more Vitamin B5, 3.8 times more Vitamin B6, 3.2 times more Vitamin C, 21.6 times more Vitamin E and 1.9 times more Vitamin K than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Green Peas have 1.5 times more Selenium than Cooked Frozen Podded Peas with Salt.
• While 500 kcal of Boiled Frozen Podded Peas, drained with Salt contain 4.1 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Potassium, 166.3 times more Sodium and 1.5 times more Water than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Frozen Podded Peas, drained with Salt contain 1.6 times more Sugars than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.