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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	16% 21g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	0.27% 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	% 8.06g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	10.7% 5.97g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 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	12% 47.6μg	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	17% 15.5mg	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	0.26% 0.04mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.2% 41μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	32% 2.56mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	18% 125mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.26% 158g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Green Peas with Liquids and Salt versus 7 oz of Cooked Frozen Green Peas 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 Cooked Frozen Green Peas:

• 7 oz of Boiled and Drained Frozen Green Peas contain 1.4 times more Vitamin A, 3.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Green Peas provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Green Peas with Liquids and Salt have 1.3 times more Selenium and 2.6 times more Sodium than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 1.3 times more Manganese than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Green Peas contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Peas with Liquids and Salt have 1.8 times more Omega 3 than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 1.3 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• 7 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in seven ounces.