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

Macros Ratio

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

Macro Nutrients

	Frozen Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	32.4% 12.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	20% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	49% 0.64mg	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	39.7% 159μg	41.7% 167μg	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	265% 238mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Calcium	20% 198mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	35% 0.31mg	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	99% 7.94mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	42% 0.97mg	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	29% 202mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	23.3% 794mg	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	14.8% 1.63mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Podded Peas VS Edible Podded Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Podded Peas versus 14 oz of Edible Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Podded Peas have 1.3 times more Vitamin B2 than Edible Podded Peas.
• While 14 oz of Raw Edible Podded Peas contain 7.7 times more Vitamin A, 2.5 times more Vitamin B1 and 2.7 times more Vitamin C than Frozen Podded Peas.
• Both Frozen Podded Peas and Edible Podded Peas provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Podded Peas have 1.5 times more Zinc than Edible Podded Peas.
• Both Frozen Podded Peas and Edible Podded Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 ounces.
• Both Frozen Podded Peas as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Frozen Podded Peas and Raw Edible Podded Peas have similar amounts of macro-nutrients per 14 oz
• Both Frozen Podded Peas and Edible Podded Peas offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Frozen Podded Peas as well as Raw Edible Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.