Comparing Nutrients in 7 ounces Boiled Green Peas VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Boiled Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	24% 31g	18% 23.5g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	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	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.76% 47.6mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	33% 232mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Canned Green Peas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Peas 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 Boiled Green Peas vs Canned Green Peas Rinsed:

• 7 ounces of Boiled Green Peas have 3.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Green Peas Rinsed.
• Both Boiled and Drained Green Peas 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 Boiled Green Peas vs Canned Green Peas Rinsed:

• 7 ounces of Boiled Green Peas have 1.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 77 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Canned Green Peas Rinsed contain similar levels of Calcium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Peas have 1.3 times more Carbohydrate and 1.2 times more Protein than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 4.5 times more Omega 3 and 4.4 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Canned Green Peas Rinsed offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Green Peas provide inadequate amounts of Omega 3 and Omega 6