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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.72% 137kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	13% 16.7g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	13% 9.57g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	16% 6.15g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.08% 1.45mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	26.6% 0.35mg	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	22% 87.3μg	17.4% 69.5μg	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	21% 19mg	48.5% 43.7mg	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	0.4% 0.06mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.4% 42.5μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20% 0.18mg	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	23.6% 1.9mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	24% 0.56mg	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	19% 133mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.64% 172g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Green Peas have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 2.4 times more Vitamin A, 1.5 times more Vitamin B2, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.3 times more Vitamin C, 15.7 times more Vitamin E and 1.4 times more Vitamin K than Canned Green Peas Solids.
• 7 ounces of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Green Peas have 2.1 times more Selenium and 1.4 times more Zinc than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 3 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Potassium and 120.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt contain similar levels of Copper, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Peas have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Cooked Frozen Podded Peas with Salt.
• Both Canned Green Peas and Cooked Frozen Podded Peas with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Canned Green Peas Solids as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.