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

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Frozen Podded Peas	Boiled Podded Peas	Recommended Dietary Allowance
Energy	14.5% 420kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	55.4% 72g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	NA	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	50% 28g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	100% 400μg	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	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	50% 500mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	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	250% 20mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	73% 510mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	70.6% 2400mg	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	37.3% 4.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 889g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Podded Peas has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 7.4 times more Vitamin A, 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled Podded Peas provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

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