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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	15% 19.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	8.76% 6.35g	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	0.27% 0.2g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 5.85g	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	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.92% 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	31.3% 125μg	14.4% 57.5μg	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	31.3% 28mg	21.6% 19.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	38.2% 3.06mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	22.8% 0.52mg	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	15% 105mg	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	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.6% 171g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas with Salt have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Canned Green Peas Solids and Liquids.
• While Canned Green Peas Solids and Liquids contain 1.8 times more Vitamin A than Boiled and Drained Green Peas with Salt.
• Both Boiled and Drained Green Peas with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled and Drained Green Peas with Salt have 1.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium, 26.6 times more Sodium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids.
• Both Boiled and Drained Green Peas with Salt and Canned Green Peas Solids and Liquids have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Green Peas with Salt have 1.6 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Green Peas Solids and Liquids.
• While Canned Green Peas Solids and Liquids contain 1.4 times more Omega 3 than Boiled and Drained Green Peas with Salt.
• Both Boiled and Drained Green Peas with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.