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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	4.86% 141kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	NA	23.5% 8.93g	38g per day for Men 19-50 years
Protein	15.3% 8.6g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.2% 0.22mg	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	15% 59.5μg	29.3% 117μg	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	20.5% 18.5mg	22% 19.6mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	23% 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	27% 2.16mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	24% 0.55mg	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	18.4% 129mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.26% 158g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled and Drained Frozen Green Peas contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas provide similar amounts of Vitamin C per seven ounces.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Green Peas Rinsed have 3.2 times more Sodium than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 1.4 times more Iron and 1.3 times more Manganese than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Peas Rinsed have 3.5 times more Omega 3 and 3.5 times more Omega 6 than Cooked Frozen Green Peas.
• Both Canned Green Peas Rinsed and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6