Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	18% 23.5g	130g per day for Men 19-50 years
Sugars	13% 9.57g	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	16% 6.15g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.95g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	NA	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	17.4% 69.5μg	15% 59.5μg	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	48.5% 43.7mg	20.5% 18.5mg	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	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	11.7% 117mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24% 0.21mg	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	59.5% 4.76mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	19% 0.44mg	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	16.4% 115mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas VS Canned Green Peas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Podded Peas versus 7 oz of Canned Green Peas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas vs Canned Green Peas Rinsed:

• 7 ounces of Cooked Frozen Podded Peas have 3 times more Vitamin B2 and 2.4 times more Vitamin C than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 1.8 times more Vitamin B3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas vs Canned Green Peas Rinsed:

• 7 ounces of Cooked Frozen Podded Peas have 2.5 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 2.1 times more Potassium than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 46.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed contain similar levels of Copper, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas, Rinsed Solids contain 1.4 times more Energy, 3.4 times more Omega 3, 2.6 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas Rinsed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6