Comparing Nutrients in 1 pound Boiled Podded Peas VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Energy	6.57% 191kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	25% 32.7g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	37% 14g	38g per day for Men 19-50 years
Protein	26.5% 15g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	65.3% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	53.7% 0.7mg	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	33% 132μg	45.4% 181μg	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	241% 217mg	111% 100mg	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	11.8% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	19% 191mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	38.3% 0.34mg	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	112% 8.94mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	46.3% 1.07mg	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	35.6% 249mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 7.4 times more Vitamin A, 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 1.3 times more Potassium than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.4 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Podded Peas contain 1.3 times more Omega 3 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.