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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Canned Green Peas with Liquids	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	3.63% 105kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	15% 19.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	0.27% 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	16% 6.15g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	16% 143μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 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	14.4% 57.5μg	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	21.6% 19.4mg	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	0.26% 0.04mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.3% 32.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	25.3% 2.02mg	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	22.8% 0.52mg	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	15% 105mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Cooked Frozen 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 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 with Liquids vs Cooked Frozen Podded Peas with Salt:

• 7 ounces of Canned Green Peas with Liquids have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B6, 2.2 times more Vitamin C, 23.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Cooked Frozen Podded Peas with Salt provide similar amounts of Vitamin A 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 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 with Liquids vs Cooked Frozen Podded Peas with Salt:

• 7 ounces of Canned Green Peas with Liquids have 1.2 times more Copper, 1.6 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 3.3 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Potassium and 26.8 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Cooked Frozen Podded Peas with Salt contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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