Comparing Nutrients in 1 kilogram Boiled Green Peas with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled Green Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	120% 156g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	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	5.66% 4.1g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 52.2g	NA	g per day for Men 19-50 years
Fiber	145% 55g	73.7% 28g	38g per day for Men 19-50 years
Protein	96% 53.6g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	158% 630μg	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	158% 142mg	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	9.33% 1.4mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	193% 15.4mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	167% 1170mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 779g	24% 889g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Green 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 Boiled Green Peas with Salt vs Boiled Podded Peas with Salt:

• 1 kilogram of Boiled Green Peas with Salt has 2 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 1.3 times more Vitamin A, 4.4 times more Vitamin B5, 3.4 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas 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 Boiled Green Peas with Salt vs Boiled Podded Peas with Salt:

• 1 kilogram of Boiled Green Peas with Salt has 2.2 times more Copper, 1.5 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Selenium and 3.2 times more Zinc than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 1.6 times more Calcium and 1.3 times more Iron than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Podded Peas with Salt contain similar levels of Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Peas with Salt has 2.1 times more Energy, 2.4 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Boiled Podded Peas with Salt.
• 1 kilogram of Boiled Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Green Peas with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.