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

Macros Ratio

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

Macro Nutrients

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	11% 321kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	31% 22.5g	26.4% 19g	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	2.14% 1.55g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	38.4% 21.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88% 1.06mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	53% 0.69mg	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	64.5% 258μg	34.7% 139μg	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	176% 159mg	97% 87.3mg	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	3.44% 0.52mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	9.92% 99mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	39.7% 0.36mg	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	73% 5.83mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	48.3% 1.1mg	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	61.2% 429mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.46% 313g	9.3% 344g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• While 14 oz of Boiled and Drained Frozen Podded Peas contain 1.7 times more Vitamin A, 8.2 times more Vitamin B5 and 3.6 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• While 14 oz of Boiled and Drained Frozen Podded Peas contain 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• Both Green Peas and Cooked Frozen Podded Peas offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in 14 ounces.