Comparing Nutrients in 1 pound Cooked Frozen Podded Peas with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	30% 22g	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	37% 14g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	28.3% 16g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	50.2% 0.65mg	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	39.7% 159μg	33% 132μg	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	111% 100mg	241% 217mg	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	14.2% 2.13mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	26.8% 268mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	39% 0.35mg	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	136% 11mg	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	33% 0.76mg	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	37.6% 263mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Boiled Podded Peas with Salt per 1 lb

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

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

• 1 pound of Cooked Frozen Podded Peas with Salt has 1.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled Podded Peas with Salt.
• While 1 lb of Boiled and Drained Podded Peas with Salt contains 2 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Podded Peas with Salt has 1.4 times more Calcium, 1.2 times more Iron, 1.7 times more Manganese and 1.3 times more Zinc than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Water per one pound.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Podded Peas with Salt has 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.