Comparing Nutrients in 100 calories Cooked Frozen Green Peas with Salt VS Canned Peas And Carrots with Liquids

Weight per 100 calories

• Cooked Frozen Green Peas with Salt: 128g
• Canned Peas And Carrots with Liquids: 263g

Cooked Frozen Green Peas with Salt have 2.1 times more energy per 100g than Canned Peas And Carrots with Liquids. It has average energy density when compared to other foods. Canned Peas And Carrots Solids and Liquids having low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Green Peas with Salt or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	17% 22.3g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	10.3% 7.45g	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	0.23% 0.17g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	23% 8.7g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	10% 5.7g	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	15% 135μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18% 0.23mg	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	19% 75.6μg	12% 47.4μg	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	14% 12.7mg	19.3% 17.4mg	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	0.26% 0.038mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	28.7% 34.5μg	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	3.08% 30.8mg	6.05% 60.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	30% 0.27mg	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	24.4% 1.95mg	24.7% 1.97mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28.2mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	41% 0.94mg	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	14% 99mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.76% 102g	6.27% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Green Peas with Salt vs Canned Peas And Carrots with Liquids:

• Boiled Frozen Green Peas, drained with Salt have 1.9 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 6.7 times more Vitamin A, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 26 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 B2 and Vitamin K per 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Green Peas with Salt vs Canned Peas And Carrots with Liquids:

• Boiled Frozen Green Peas, drained with Salt have 39.3 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• While Canned Peas And Carrots Solids and Liquids contain 2 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium, 1.8 times more Selenium, 1.8 times more Zinc and 2.3 times more Water 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 Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Peas And Carrots Solids and Liquids contain 2 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Sugars and 1.5 times more Fiber 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 Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled Frozen Green Peas, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.