Comparing Nutrients in 7 ounces Canned Green Peas with Liquids VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Canned Green Peas with Liquids	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	3.63% 105kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	9.86% 13g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11% 7.9g	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	0.27% 0.2g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.85g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	16% 143μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	22% 0.29mg	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	14.4% 57.5μg	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	21.6% 19.4mg	106% 95mg	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	0.26% 0.04mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.3% 32.7μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	17% 0.15mg	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	25.3% 2.02mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	14.5% 0.33mg	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	15% 105mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Boiled Podded Peas with Salt per 7 oz

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

• 7 ounces of Canned Green Peas with Liquids have 1.4 times more Vitamin A and 1.6 times more Vitamin B3 than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 7.4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.9 times more Vitamin C, 19.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Podded Peas with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Green Peas with Liquids vs Boiled Podded Peas with Salt:

• 7 ounces of Canned Green Peas with Liquids have 1.4 times more Copper, 1.6 times more Manganese, 1.9 times more Selenium and 1.9 times more Zinc than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 2.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Potassium and 26.7 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Podded Peas with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 7 ounces of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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