Comparing Nutrients in 5 ounces Boiled Podded Peas with Salt VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.04% 9.16g	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.8% 5.66g	8.13% 5.9g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.43g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	6.98% 0.091mg	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	10.3% 41μg	15.6% 62.4μg	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	75.4% 68mg	15% 13.6mg	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	3.7% 0.55mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	25.3% 30.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13% 0.12mg	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	35% 2.8mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	18.7% 0.43mg	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	11% 78mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas with Salt VS Canned Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Podded Peas with Salt versus 5 oz of Canned Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Podded Peas with Salt vs Canned Green Peas:

• 5 ounces of Boiled Podded Peas with Salt have 1.9 times more Vitamin A, 5.3 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin C and 13 times more Vitamin E than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per five ounces.
• 5 ounces of Canned Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Podded Peas with Salt vs Canned Green Peas:

• 5 ounces of Boiled Podded Peas with Salt have 2.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 120 times more Sodium than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 1.8 times more Manganese, 2.4 times more Selenium and 1.9 times more Zinc than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Green Peas Solids contain 1.7 times more Energy, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Canned Green Peas offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.