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

Macros Ratio

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

Macro Nutrients

	Edible Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	6.57% 191kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	31.5% 41g	130g per day for Men 19-50 years
Sugars	25% 18g	30% 22g	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	31% 11.8g	37% 14g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	60.7% 0.79mg	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	47.6% 191μg	39.7% 159μg	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	302% 272mg	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	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	19.5% 195mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	45.4% 0.41mg	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	118% 9.43mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	55.2% 1.27mg	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	34.3% 240mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	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	11% 1.22mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 403g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Cooked Frozen Podded Peas per 1 lb

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

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

• 1 pound of Edible Podded Peas has 2.3 times more Vitamin B1 and 2.7 times more Vitamin C than Cooked Frozen Podded Peas.
• While 1 lb of Boiled and Drained Frozen Podded Peas contains 1.5 times more Vitamin B2 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per one pound.
• Both Raw Edible Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Frozen Podded Peas contains 1.4 times more Calcium and 1.8 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Cooked Frozen Podded Peas contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one pound.
• Both Raw Edible Podded Peas as well as Boiled and Drained Frozen Podded Peas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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