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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cooked Frozen Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Energy	7.1% 206kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	47.7% 62g	130g per day for Men 19-50 years
Sugars	26.4% 19g	32.5% 23.5g	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	2.24% 1.63g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	25% 14g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	29% 262μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	66% 0.86mg	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	34.7% 139μg	62.5% 250μg	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	97% 87.3mg	62.6% 56.4mg	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	12.4% 1.87mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	85.7% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Calcium	23.4% 234mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	76.3% 0.69mg	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	119% 9.53mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	91% 2.1mg	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	33% 230mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.35% 309g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas have 1.7 times more Vitamin A, 5.6 times more Vitamin B5, 1.5 times more Vitamin C and 3.4 times more Vitamin E than Boiled and Drained Green Peas.
• While Boiled and Drained Green Peas contain 4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Green Peas have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Podded Peas have 2.2 times more Calcium and 1.6 times more Iron than Boiled and Drained Green Peas.
• While Boiled and Drained Green Peas contain 1.9 times more Copper, 1.4 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.4 times more Selenium and 2.4 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Green Peas have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Podded Peas have 1.3 times more Omega 3 than Boiled and Drained Green Peas.
• While Boiled and Drained Green Peas contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Green Peas have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled and Drained Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.