Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.14% 0.36g	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	16% 21g	130g per day for Men 19-50 years
Sugars	13% 9.57g	8.76% 6.35g	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	0.27% 0.2g	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	% 5.85g	g per day for Men 19-50 years
Fiber	16% 6.15g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	9.92% 0.13mg	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	12% 47.6μg	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	48.5% 43.7mg	17% 15.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22% 0.2mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	18.2% 0.42mg	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% 125mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas VS Canned Green Peas with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Podded Peas versus 7 oz of Canned Green Peas with Liquids and Salt 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 with Liquids and Salt:

• 7 ounces of Cooked Frozen Podded Peas have 5 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin C, 23.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.8 times more Vitamin B3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt provide similar amounts of Vitamin A and Vitamin B1 per seven ounces.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt 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 with Liquids and Salt:

• 7 ounces of Cooked Frozen Podded Peas have 3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.6 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Podded Peas have 1.5 times more Sugars than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.7 times more Omega 3 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Canned Green Peas with Liquids and Salt offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Podded Peas as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.