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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Cooked Frozen Podded Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.84% 12.8g	10% 13g	130g per day for Men 19-50 years
Sugars	9.42% 6.83g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10.7% 0.14mg	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	18% 16.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	15.6% 0.14mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	16.5% 0.38mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	5.1% 173mg	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	0.47% 7.1mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 123g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Podded Peas versus 5 oz of Seasoned 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 vs Seasoned Canned Green Peas with Liquids:

• 5 ounces of Cooked Frozen Podded Peas have 3 times more Vitamin A, 1.7 times more Vitamin B2, 9.6 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.9 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• While 5 oz of Seasoned Canned Green Peas with Liquids contain 1.5 times more Vitamin B1 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Podded Peas as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Podded Peas have 3.9 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While 5 oz of Seasoned Canned Green Peas with Liquids contain 1.6 times more Selenium, 50.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids contain similar levels of Copper, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium
• 5 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Podded Peas have 1.6 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Boiled and Drained Frozen Podded Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.