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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Boiled Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	24% 31g	13% 17g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	7.75% 5.6g	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	1.12% 0.81g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13.4% 0.17mg	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	31.3% 125μg	8.93% 35.7μg	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	31.3% 28mg	14.6% 13mg	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	1.85% 0.28mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	22.7% 0.2mg	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	38.2% 3.06mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	31% 0.71mg	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	33% 232mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.73% 175g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Boiled Green Peas with Salt vs Canned Peas And Carrots with Liquids:

• 7 ounces of Boiled Green Peas with Salt have 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 3.5 times more Vitamin B9, 2.2 times more Vitamin C and 2 times more Vitamin K than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 8.6 times more Vitamin A and 2.7 times more Vitamin E than Boiled and Drained Green Peas with Salt.
• 7 ounces of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Green Peas with Salt have 1.7 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium, 59.8 times more Sodium and 2.1 times more Zinc than Canned Peas And Carrots with Liquids.
• Both Boiled Green Peas with Salt and Canned Peas And Carrots with Liquids contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Peas with Salt have 2.2 times more Energy, 1.8 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Canned Peas And Carrots with Liquids.
• 7 ounces of Canned Peas And Carrots with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Green Peas with Salt as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.