Comparing Nutrients in 1 kilogram Boiled Podded Peas VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Boiled Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Energy	14.5% 420kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	55% 40g	55% 40g	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	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.73mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	123% 1.6mg	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	72.5% 290μg	105% 420μg	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	532% 479mg	667% 600mg	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	26% 3.9mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Calcium	42% 420mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	87.8% 0.79mg	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	246% 19.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	106% 2.44mg	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	78.6% 550mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Edible Podded Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Podded Peas versus 1 kg of Edible Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Podded Peas vs Edible Podded Peas:

• 1 kg of Raw Edible Podded Peas contains 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per one kilogram.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Podded Peas vs Edible Podded Peas:

• 1 kilogram of Boiled Podded Peas has 1.4 times more Zinc than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 1.5 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Edible Podded Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Podded Peas and Raw Edible Podded Peas have similar amounts of macro-nutrients per 1 kg
• Both Boiled Podded Peas and Edible Podded Peas offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.