Comparing Nutrients in 100 grams 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	2.9% 84kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.08% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	8.15% 10.6g	130g per day for Men 19-50 years
Sugars	8.18% 5.93g	4.4% 3.2g	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	0.57% 0.41g	0.14% 0.1g	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	% 0.13g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 2.95g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	5.38% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	6.2% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	1.82% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	5% 0.065mg	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	15.8% 63μg	6% 24μg	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	15.8% 14mg	8.67% 7.8mg	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	0.93% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	17.3% 20.7μg	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	2.7% 27mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	11% 0.099mg	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	19.3% 1.54mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	9.17% 0.21mg	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	16.7% 117mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.