Comparing Nutrients in 14 ounces Frozen Podded Peas VS Green Peas

Macros Ratio

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

Macro Nutrients

	Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	5.75% 167kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	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	22% 28.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	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	20% 11g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	39.7% 159μg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	20% 198mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	99% 7.94mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	29% 202mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.46% 313g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Podded Peas have 6.9 times more Vitamin B5 than Green Peas.
• While 14 oz of Raw Green Peas contain 5.4 times more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Podded Peas.
• Both Frozen Podded Peas and Green Peas provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Podded Peas have 2 times more Calcium and 1.4 times more Iron than Green Peas.
• While 14 oz of Raw Green Peas contain 2.3 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium and 3 times more Zinc than Frozen Podded Peas.
• Both Frozen Podded Peas and Green Peas contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Green Peas contain 1.9 times more Energy, 1.8 times more Omega 3, 2 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Frozen Podded Peas.
• 14 ounces of Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Frozen Podded Peas as well as Raw Green Peas provide inadequate amounts of Omega 6 in 14 ounces.