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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	15.8% 20.5g	10% 13g	130g per day for Men 19-50 years
Sugars	11% 8.04g	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	0.76% 0.55g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.07g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	6% 54μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	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	23% 92μg	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	63% 56.7mg	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	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	26% 2.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	22% 153mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	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	16% 1.76mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.3% 123g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Green Peas have 1.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.5 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 5 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Raw Green 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 Green Peas vs Seasoned Canned Green Peas with Liquids:

• 5 ounces of Green Peas have 1.7 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Seasoned Canned Green Peas with Liquids.
• While 5 oz of Seasoned Canned Green Peas with Liquids contain 50.8 times more Sodium than Raw Green Peas.
• Both Green Peas and Seasoned Canned Green Peas with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 1.6 times more Energy, 1.5 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Fiber and 1.8 times more Protein than Seasoned Canned Green Peas with Liquids.
• 5 ounces of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 6 in five ounces.