Comparing Nutrients in 1 kilogram Boiled Podded Peas with Salt VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Boiled Podded Peas with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	13.8% 400kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	8.35% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	65% 84.3g	130g per day for Men 19-50 years
Sugars	55% 40g	66.5% 48.2g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.73mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	134% 1.74mg	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	87.5% 350μg	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	244% 220mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	100% 0.9mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	122% 2.8mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 889g	23.4% 866g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Podded Peas with Salt vs Cooked Frozen Podded Peas with Salt:

• Boiled and Drained Podded Peas with Salt have 2 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 1.3 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Boiled and Drained Podded Peas with Salt.
• Both Boiled and Drained Podded Peas with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Podded Peas with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Podded Peas with Salt vs Cooked Frozen Podded Peas with Salt:

• Boiled Frozen Podded Peas, drained with Salt contain 1.4 times more Calcium, 1.7 times more Manganese and 1.3 times more Zinc than Boiled and Drained Podded Peas with Salt.
• Both Boiled and Drained Podded Peas with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Podded Peas, drained with Salt contain 1.7 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Podded Peas with Salt.
• Both Boiled and Drained Podded Peas with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Energy, Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Podded Peas with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.