Comparing Nutrients in 1 kilogram Boiled Green Peas VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Green Peas	Green Peas	Recommended Dietary Allowance
Energy	29% 840kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	111% 145g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 52.2g	% 50g	g per day for Men 19-50 years
Fiber	145% 55g	150% 57g	38g per day for Men 19-50 years
Protein	96% 53.6g	97% 54.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Green Peas	Recommended Dietary Allowance
Calcium	27% 270mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	196% 1.76mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	178% 4.1mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	21% 779g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Green Peas per 1 kg

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

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

• 1 kilogram of Boiled Green Peas has 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Green Peas.
• While 1 kg of Raw Green Peas contains 2.8 times more Vitamin C than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Green Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per one kilogram.
• Both Boiled and Drained Green Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Peas vs Green Peas:

• 1 kilogram of Boiled Green Peas has 1.3 times more Manganese than Green Peas.
• Both Boiled Green Peas and Green Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Peas contains 1.8 times more Omega 3 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas as well as Raw Green Peas provide inadequate amounts of Omega 6 in one kilogram.