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

Macros Ratio

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

Macro Nutrients

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	26.6% 770kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	110% 143g	130g per day for Men 19-50 years
Sugars	69% 50g	60.7% 44g	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	3.45% 2.5g	1.8% 1.3g	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	% 0.8g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 46g	% 40.6g	g per day for Men 19-50 years
Fiber	118% 45g	118% 45g	38g per day for Men 19-50 years
Protein	93% 52.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Frozen Green Peas, Unprepared have 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.4 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 1 kg.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Frozen Green Peas, Unprepared have 1.2 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium, 1.5 times more Sodium and 1.2 times more Zinc than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.