Comparing Nutrients in 14 ounces Edible Podded Peas VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Edible Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Energy	5.75% 167kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	23% 30g	47.7% 62g	130g per day for Men 19-50 years
Sugars	22% 16g	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	27% 10.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	20% 11g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	24% 214μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	41.7% 167μg	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	265% 238mg	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	10.3% 1.55mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	85.7% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Boiled Green Peas	Recommended Dietary Allowance
Calcium	17% 171mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	103% 8.26mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	30% 210mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Boiled Green Peas per 14 oz

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

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

• 14 ounces of Edible Podded Peas have 1.4 times more Vitamin A, 4.9 times more Vitamin B5, 4.2 times more Vitamin C and 2.8 times more Vitamin E than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled Green Peas provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Raw Edible Podded Peas as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Edible Podded Peas have 1.6 times more Calcium and 1.4 times more Iron than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 2.2 times more Copper, 1.6 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 4.4 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled Green Peas contain similar levels of Water per 14 ounces.
• 14 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Green Peas contain 2 times more Energy, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Raw Edible Podded Peas.
• 14 ounces of Edible Podded Peas provide inadequate amounts of Energy
• Both Raw Edible Podded Peas as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.