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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	5.34% 155kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	21.8% 28.3g	13% 17g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	23% 208μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	29.3% 117μg	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	22% 19.6mg	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	0.4% 0.06mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	37.7% 3mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 153mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.73% 175g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt have 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 3.3 times more Vitamin A and 12.7 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Frozen Green Peas, drained with Salt have 2 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 80.8 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 1.3 times more Manganese than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Calcium, Copper, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Green Peas, drained with Salt have 2.1 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Boiled Frozen Green Peas, drained with Salt and Canned Peas And Carrots Solids and Liquids have similar amounts of Omega 3 per 7 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.