Comparing Nutrients in 7 ounces Canned Green Peas with Liquids VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Energy	3.63% 105kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.54% 0.26g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11.4% 8.26g	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	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	% 0.16g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 5.85g	% 7.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	16% 143μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	9.77% 0.13mg	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	22% 87.3μg	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	21% 19mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.3% 32.7μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Canned Green Peas	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	18% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	26% 0.6mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Green Peas with Liquids vs Canned Green Peas:

• Canned Green Peas Solids and Liquids have 2.7 times more Vitamin A than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Canned Green Peas Solids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Green Peas Solids and Liquids as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned Green Peas Solids and Liquids have 1.3 times more Copper than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.3 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Canned Green Peas Solids have similar amounts of Calcium, Iron, Magnesium, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Green Peas Solids contain 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Canned Green Peas Solids have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Canned Green Peas Solids and Liquids as well as Canned Green Peas Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.