Comparing Nutrients in 1 pound Cooked Frozen Podded Peas VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Green Peas	26%	4%	70%

Macro Nutrients

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	8.13% 236kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	31.5% 41g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	30% 22g	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	37% 14g	68% 26g	38g per day for Men 19-50 years
Protein	28.3% 16g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	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	39.7% 159μg	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	111% 100mg	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	14.2% 2.13mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	94% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	26.8% 268mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	136% 11mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	37.6% 263mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas have 1.7 times more Vitamin A, 8.2 times more Vitamin B5, 3.6 times more Vitamin E and 1.2 times more Vitamin K than Raw Green Peas.
• While Raw Green Peas contain 4.2 times more Vitamin B1, 3.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Podded Peas vs Green Peas:

• Boiled and Drained Frozen Podded Peas have 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• While Raw Green Peas contain 2 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Peas contain 1.6 times more Energy, 1.4 times more Omega 3, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.