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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	4.72% 137kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	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	19.2% 25g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	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	0.36% 0.26g	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	% 0.22g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 8.06g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.08% 1.45mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	22% 87.3μg	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	21% 19mg	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	0.4% 0.06mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.4% 42.5μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	23.6% 1.9mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	19% 133mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.26% 158g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt contain 3.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Vitamin B5, Vitamin C and Vitamin K per 7 oz.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned Green Peas Solids have 1.6 times more Potassium and 1.7 times more Selenium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 161.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Green Peas Solids have 1.3 times more Omega 3 than Boiled Frozen Green Peas, drained with Salt.
• Both Canned Green Peas Solids and Boiled Frozen Green Peas, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Canned Green Peas Solids as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.