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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	66.5% 48.2g	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	81.6% 31g	73.7% 28g	38g per day for Men 19-50 years
Protein	62.5% 35g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	111% 1.44mg	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	87.5% 350μg	72.5% 290μg	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	244% 220mg	532% 479mg	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	31.3% 4.7mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	59% 590mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	85.6% 0.77mg	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	300% 24mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	73% 1.68mg	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	83% 580mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Boiled Podded Peas with Salt per 1 kg

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

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

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 1.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 2 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 1.4 times more Calcium, 1.2 times more Iron, 1.7 times more Manganese and 1.3 times more Zinc than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Water per one kilogram.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.