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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Green Peas	26%	4%	70%

Macro Nutrients

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	7.1% 206kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.55% 0.6g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	26.4% 19g	31% 22.5g	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	2.14% 1.55g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	25% 14g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	29% 262μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	51.6% 0.67mg	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	64.5% 258μg	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	176% 159mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	23.4% 234mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	77.6% 0.7mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	70.8% 1.63mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.46% 313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas have 1.7 times more Vitamin A, 8.2 times more Vitamin B5, 3.6 times more Vitamin E and 1.2 times more Vitamin K than Raw Green Peas.
• While Raw Green Peas contain 4.2 times more Vitamin B1, 3.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw 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 Green Peas:

• Boiled and Drained Frozen Podded Peas have 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• While Raw Green Peas contain 2 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Peas contain 1.6 times more Energy, 1.4 times more Omega 3, 1.6 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 Raw Green Peas have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.