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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	16% 21g	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	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12.3% 1.97mg	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	12% 47.6μg	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	17% 15.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	22% 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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	18.2% 0.42mg	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% 125mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.2% 210mg	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	0.4% 5.95mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.57% 169g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 1.9 times more Vitamin A than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled and Drained Green Peas have 1.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 61.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Canned Green Peas Solids and Liquids with Salt have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Green Peas have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 2.3 times more Omega 3 and 2.2 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.