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

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Boiled Podded Peas	Edible 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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	2% 0.34g	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	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	25% 18g	25% 18g	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	31% 11.8g	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	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	56% 0.73mg	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	47.6% 191μg	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	302% 272mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Calcium	19% 191mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	40% 0.36mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	48% 1.1mg	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	35.6% 249mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	26.7% 907mg	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	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Edible Podded Peas per 1 lb

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

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

• 1 lb of Raw Edible Podded Peas contains 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per one pound.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Podded Peas has 1.4 times more Zinc than Edible Podded Peas.
• While 1 lb of Raw Edible Podded Peas contains 1.5 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Edible Podded Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one pound.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Podded Peas and Raw Edible Podded Peas have similar amounts of macro-nutrients per 1 lb
• Both Boiled Podded Peas and Edible Podded Peas offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one pound.
• Both Boiled and Drained Podded Peas as well as Raw Edible Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.