Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	27% 780kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	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	110% 143g	105% 136g	130g per day for Men 19-50 years
Sugars	60.7% 44g	69% 50g	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	1.8% 1.3g	3.45% 2.5g	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	% 1.1g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 46g	g per day for Men 19-50 years
Fiber	118% 45g	118% 45g	38g per day for Men 19-50 years
Protein	92% 51.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	117% 1050μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	109% 5.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	64% 0.83mg	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	148% 590μg	133% 530μg	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	110% 99mg	200% 180mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	233% 279μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	24% 240mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	138% 1.24mg	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	190% 15mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	146% 3.36mg	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	110% 770mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	21.5% 795g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Frozen Green Peas per 1 kg

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

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

• 1 kilogram of Cooked Frozen Green Peas has 1.4 times more Vitamin B6 than Frozen Green Peas.
• While 1 kg of Frozen Green Peas, Unprepared contains 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen 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 Frozen Green Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas vs Frozen Green Peas:

• 1 kg of Frozen Green Peas, Unprepared contains 1.4 times more Potassium, 1.9 times more Selenium and 1.5 times more Sodium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Green Peas, Unprepared contains 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in one kilogram.