Comparing Nutrients in 500 calories Canned Green Peas with Liquids and Salt VS Boiled Green Peas

Weight per 500 calories

• Canned Green Peas with Liquids and Salt: 862g
• Boiled Green Peas: 595g

Boiled and Drained Green Peas have 1.4 times more energy per unit of mass than Canned Green Peas Solids and Liquids with Salt, which is average in comparison to other foods. Canned Green Peas with Liquids and Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.28% 1.58g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	71.6% 93g	130g per day for Men 19-50 years
Sugars	38% 27.6g	48.7% 35.3g	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	1.2% 0.86g	3.37% 2.44g	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	% 0.69g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 25.4g	% 31g	g per day for Men 19-50 years
Fiber	75% 28.4g	86% 32.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	72.8% 655μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.3% 0.66mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	68.2% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.58mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	99% 1.3mg	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	51.7% 207μg	94% 375μg	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	74.7% 67.2mg	94% 84.5mg	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	1.15% 0.17mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 178μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Boiled Green Peas	Recommended Dietary Allowance
Calcium	17.2% 172mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	114% 1.03mg	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	139% 11mg	115% 9.17mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	136% 3.13mg	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	77.6% 543mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	47.4% 1613mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	106% 1595mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	20% 734g	12.5% 464g	3700g per day for Men 19-50 years

Canned Green Peas With Liquids And Salt VS Boiled Green Peas Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Green Peas with Liquids and Salt have 2.8 times more Vitamin A than Boiled Green Peas.
• While 500 kcal of Boiled and Drained Green Peas contain 2.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Green Peas provide similar amounts of Vitamin B5 and Vitamin K per 500 calories.
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Green Peas with Liquids and Salt vs Boiled Green Peas:

• 500 calories of Canned Green Peas with Liquids and Salt have 1.2 times more Iron, 89.3 times more Sodium and 1.6 times more Water than Boiled Green Peas.
• While 500 kcal of Boiled and Drained Green Peas contain 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Green Peas contain similar levels of Calcium, Copper, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Peas with Liquids and Salt have 3.3 times more Omega 3 than Boiled Green Peas.
• While 500 kcal of Boiled and Drained Green Peas contain 1.3 times more Sugars than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Green Peas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 6 in 500 calories.