Comparing Nutrients in 14 ounces Boiled Podded Peas VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	22% 28.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	23% 206μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	47% 0.61mg	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	28.8% 115μg	39.7% 159μg	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	211% 190mg	97% 87.3mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	16.7% 167mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	33.5% 0.3mg	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	98% 7.8mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	40.6% 0.93mg	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	31% 218mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 7.4 times more Vitamin A, 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 1.3 times more Potassium than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.4 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Podded Peas contain 1.3 times more Omega 3 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.