Comparing Nutrients in 5 ounces Canned Green Peas Rinsed VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	3.47% 101kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.24g	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	% 5.75g	g per day for Men 19-50 years
Fiber	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	11% 6.14g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.3% 0.16mg	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	10.6% 42.5μg	21% 83.6μg	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	14.6% 13mg	15.6% 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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.5% 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	19.3% 1.55mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.31mg	17% 0.4mg	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	13% 92mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Cooked Frozen Green Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 5 oz of Boiled and Drained Frozen Green Peas contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas provide similar amounts of Vitamin C per five ounces.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Peas Rinsed vs Cooked Frozen Green Peas:

• 5 ounces of Canned Green Peas Rinsed have 3.2 times more Sodium than Cooked Frozen Green Peas.
• While 5 oz of Boiled and Drained Frozen Green Peas contain 1.4 times more Iron and 1.3 times more Manganese than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Peas Rinsed have 3.5 times more Omega 3 and 3.5 times more Omega 6 than Cooked Frozen Green Peas.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6