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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	12% 349kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	27.5% 20g	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	1.56% 1.13g	0.81% 0.59g	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	% 0.36g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 21g	% 18.4g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	52% 467μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	39.4% 0.51mg	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	60% 240μg	67% 268μg	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	91% 81.6mg	50% 45mg	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	0.6% 0.091mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	9.98% 100mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	53% 0.48mg	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	86.7% 6.94mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	55% 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	53% 372mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.75% 361g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.4 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 1 lb.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Frozen Green Peas, Unprepared have 1.2 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium, 1.5 times more Sodium and 1.2 times more Zinc than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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