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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	3.8% 111kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	15.5% 20.2g	9.25% 12g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	5.53% 4g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	54% 486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	9.6% 0.12mg	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	21% 83.6μg	6.38% 25.5μg	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	15.6% 14mg	10.4% 9.36mg	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	0.28% 0.043mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	16.2% 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	27% 2.15mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	22% 0.51mg	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	15.6% 109mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.38% 125g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt have 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 3.3 times more Vitamin A and 12.7 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Frozen Green Peas, drained with Salt have 2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 80.8 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 1.3 times more Manganese than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Calcium, Copper, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Frozen Green Peas, drained with Salt have 2.1 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Omega 3 per 5 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.