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

Weight per 500 calories

• Canned Green Peas: 725g
• Cooked Frozen Green Peas with Salt: 641g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Green 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	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	9.6% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	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	70% 91g	70.3% 91g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	1.3% 0.94g	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	% 0.8g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 26g	g per day for Men 19-50 years
Fiber	78% 29.7g	76% 29g	38g per day for Men 19-50 years
Protein	57% 32g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	74.8% 673μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	79.7% 319μg	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	77.3% 69.6mg	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	1.45% 0.22mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	86% 6.9mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	33.6% 141mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	69.4% 486mg	70.5% 494mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	20.7% 705mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	138% 2071mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	16% 592g	13.8% 510g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt contain 3.4 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K per 500 kcal.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Canned Green Peas Solids have 1.2 times more Manganese, 1.8 times more Potassium and 1.9 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.4 times more Iron and 142.9 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Peas Solids have 1.5 times more Omega 3 and 1.4 times more Omega 6 than Boiled Frozen Green Peas, drained with Salt.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.