Comparing Nutrients in 14 ounces Edible Podded Peas VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Edible Podded Peas	Dried Butternuts	Recommended Dietary Allowance
Energy	5.75% 167kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	36.8% 48g	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	27% 10.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	20% 11g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	24% 214μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	171% 2.22mg	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	41.7% 167μg	65.5% 262μg	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	265% 238mg	14% 12.7mg	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

	Edible Podded Peas	Dried Butternuts	Recommended Dietary Allowance
Calcium	17% 171mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	198% 1.8mg	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	103% 8.26mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	1132% 26mg	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	30% 210mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Dried Butternuts per 14 oz

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

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

• 14 ounces of Edible Podded Peas have 9 times more Vitamin A and 18.8 times more Vitamin C than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Dried Butternuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Edible Podded Peas as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Edible Podded Peas vs Dried Butternuts:

• 14 ounces of Edible Podded Peas have 26.6 times more Water than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 5.7 times more Copper, 1.9 times more Iron, 9.9 times more Magnesium, 26.9 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, 24.6 times more Selenium and 11.6 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Dried Butternuts contain similar levels of Calcium per 14 ounces.
• 14 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Butternuts contain 14.6 times more Energy, 284.9 times more Fat, 33.5 times more Saturated Fat, 670.6 times more Omega 3, 449.7 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 8.9 times more Protein than Raw Edible Podded Peas.
• 14 ounces of Edible Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6