Comparing Nutrients in 5 ounces Cooked Frozen Podded Peas with Salt VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	2.44% 71kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	10.6% 14g	130g per day for Men 19-50 years
Sugars	9.42% 6.83g	6.26% 4.54g	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	0.2% 0.14g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	11.3% 102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.1% 0.092mg	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	12.4% 49.6μg	10.3% 41μg	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	34.6% 31mg	15.4% 14mg	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	4.44% 0.67mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17% 0.15mg	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	42.5% 3.4mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	16.3% 0.37mg	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	11.7% 82.2mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Canned Green Peas with Liquids per 5 oz

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

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

• 5 ounces of Cooked Frozen Podded Peas with Salt have 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.2 times more Vitamin B9, 2.2 times more Vitamin C, 23.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Green Peas with Liquids.
• While 5 oz of Canned Green Peas Solids and Liquids contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Podded Peas with Salt vs Canned Green Peas with Liquids:

• 5 ounces of Cooked Frozen Podded Peas with Salt have 3.3 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Potassium and 26.8 times more Sodium than Canned Green Peas with Liquids.
• While 5 oz of Canned Green Peas Solids and Liquids contain 1.6 times more Selenium and 1.4 times more Zinc than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Canned Green Peas with Liquids contain similar levels of Copper, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium
• 5 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Podded Peas with Salt have 1.5 times more Sugars than Canned Green Peas with Liquids.
• Both Cooked Frozen Podded Peas with Salt and Canned Green Peas with Liquids offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.