Comparing Nutrients in 7 ounces Green Peas VS Seasoned Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	5.54% 161kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	15% 0.19mg	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	32.2% 129μg	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	88% 79.4mg	25.4% 23mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	36.5% 2.9mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	23% 0.53mg	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	30.6% 214mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Seasoned Canned Green Peas with Liquids per 7 oz

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

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

• 7 ounces of Green Peas have 1.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.5 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 7 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Peas have 1.7 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Seasoned Canned Green Peas with Liquids.
• While 7 oz of Seasoned Canned Green Peas with Liquids contain 50.8 times more Sodium than Raw Green Peas.
• Both Green Peas and Seasoned Canned Green Peas with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 1.6 times more Energy, 1.5 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Fiber and 1.8 times more Protein than Seasoned Canned Green Peas with Liquids.
• 7 ounces of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 6 in seven ounces.