Comparing Nutrients in 100 grams 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	2.8% 81kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	7.1% 9.25g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	0.54% 0.39g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	9.68% 5.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.54% 0.098mg	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	16.3% 65μg	7.25% 29μg	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	44.4% 40mg	12.8% 11.5mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	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	2.5% 25mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	18.4% 1.47mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	11.7% 0.27mg	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	15.4% 108mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Seasoned Canned Green Peas with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Green Peas versus 100 g of Seasoned Canned Green Peas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Peas vs Seasoned Canned Green Peas with Liquids:

• 100 grams 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Green Peas vs Seasoned Canned Green Peas with Liquids:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams 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 100 grams.