Comparing Nutrients in 100 grams Frozen Green Peas VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Frozen Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	2.66% 77kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	10.5% 13.6g	9.1% 12g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.34% 0.25g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	NA	38g per day for Men 19-50 years
Protein	9.32% 5.2g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	11.4% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	NA	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	13.3% 53μg	7.5% 30μg	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	20% 18mg	10.3% 9.3mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	12% 0.11mg	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% 1.53mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	9.65% 0.22mg	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	11.7% 82mg	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Green Peas vs Canned Green Peas Rinsed:

• Frozen Green Peas, Unprepared have 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Green Peas, Rinsed Solids.
• Both Frozen Green Peas, Unprepared as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Green Peas vs Canned Green Peas Rinsed:

• Frozen Green Peas, Unprepared have 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Canned Green Peas, Rinsed Solids.
• While Canned Green Peas, Rinsed Solids contain 2.1 times more Sodium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Canned Green Peas, Rinsed Solids have similar amounts of Calcium, Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Green Peas, Unprepared have 1.2 times more Protein than Canned Green Peas, Rinsed Solids.
• While Canned Green Peas, Rinsed Solids contain 2.6 times more Omega 3 and 2.6 times more Omega 6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Canned Green Peas, Rinsed Solids have similar amounts of Energy and Carbohydrate per 100 g.
• Both Frozen Green Peas, Unprepared as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.