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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	28% 810kcal	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	2.2% 0.71g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	111% 145g	110% 143g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 50g	% 40.6g	g per day for Men 19-50 years
Fiber	150% 57g	118% 45g	38g per day for Men 19-50 years
Protein	97% 54.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	25% 250mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	184% 14.7mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	154% 1080mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	21.3% 789g	21.5% 795g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Green Peas has 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 2.8 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Cooked Frozen Green Peas provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per one kilogram.
• Both Raw Green Peas as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Green Peas has 1.7 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 14.4 times more Sodium than Raw Green Peas.
• Both Green Peas and Cooked Frozen Green Peas contain similar levels of Calcium, Iron 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 kilogram of Green Peas has 1.5 times more Omega 3, 1.3 times more Sugars and 1.3 times more Fiber than Cooked Frozen Green Peas.
• Both Green Peas and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in one kilogram.