Comparing Nutrients in 7 ounces Canned Green Peas with Liquids and Salt VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.5g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	NA	38g per day for Men 19-50 years
Protein	10.7% 5.97g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	NA	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	12% 47.6μg	15% 59.5μg	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	17% 15.5mg	20.5% 18.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.2% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24% 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	32% 2.56mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	19% 0.44mg	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	18% 125mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids and Salt VS Canned Green Peas Rinsed per 7 oz

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

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

• 7 oz of Canned Green Peas, Rinsed Solids contain 1.7 times more Vitamin B2 than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2
• Both Canned Green Peas Solids and Liquids with Salt as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• Both Canned Green Peas Solids and Liquids with Salt and Canned Green Peas, Rinsed Solids have similar amounts of minerals per 7 oz
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas, Rinsed Solids contain 2 times more Omega 3, 2 times more Omega 6 and 1.4 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Green Peas with Liquids and Salt provide inadequate amounts of Omega 6