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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Cooked Frozen Podded Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.2% 0.2g	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	14% 18.4g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	15% 0.19mg	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	14.4% 57.5μg	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	25.4% 23mg	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	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.98% 29.8mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	23% 0.53mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	7.12% 242mg	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	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.64% 172g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Podded Peas have 3 times more Vitamin A, 1.7 times more Vitamin B2, 9.6 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.9 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• While 7 oz of Seasoned Canned Green Peas with Liquids contain 1.5 times more Vitamin B1 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Podded Peas as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas vs Seasoned Canned Green Peas with Liquids:

• 7 ounces of Cooked Frozen Podded Peas have 3.9 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While 7 oz of Seasoned Canned Green Peas with Liquids contain 1.6 times more Selenium, 50.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids contain similar levels of Copper, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium
• 7 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Podded Peas have 1.6 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Cooked Frozen Podded Peas and Seasoned Canned Green Peas with Liquids offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Frozen Podded Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.