Comparing Nutrients in 1 pound Boiled Podded Peas VS Green Peas

Macros Ratio

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

Macro Nutrients

	Boiled Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	6.57% 191kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	4.06% 0.69g	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	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	25% 18g	35.5% 25.7g	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	2.44% 1.77g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 22.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	68% 26g	38g per day for Men 19-50 years
Protein	26.5% 15g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	59% 0.77mg	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	73.7% 295μg	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	202% 181mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	94% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	19% 191mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	88.7% 0.8mg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	81% 1.86mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	11% 403g	9.67% 358g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Podded Peas has 1.4 times more Vitamin A, 6.5 times more Vitamin B5 and 3 times more Vitamin E than Green Peas.
• While 1 lb of Raw Green Peas contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.2 times more Vitamin B9 than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Green Peas provide similar amounts of Vitamin B6, Vitamin C and Vitamin K per one pound.
• 1 pound of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Podded Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Podded Peas has 1.7 times more Calcium and 1.3 times more Iron than Green Peas.
• While 1 lb of Raw Green Peas contains 2.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Selenium and 3.4 times more Zinc than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Green Peas contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Peas contains 1.9 times more Energy, 2.3 times more Omega 3, 2 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained Podded Peas.
• 1 pound of Boiled Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Podded Peas as well as Raw Green Peas provide inadequate amounts of Omega 6 in one pound.