Comparing Nutrients in 1 pound Green Peas VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Green Peas	Boiled Green Peas	Recommended Dietary Allowance
Energy	12.7% 367kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.5g	54.5% 71g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	37% 27g	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	2.44% 1.77g	2.57% 1.86g	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	% 0.54g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 23.7g	g per day for Men 19-50 years
Fiber	68% 26g	65.7% 25g	38g per day for Men 19-50 years
Protein	44% 24.6g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	19% 172μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	75.4% 0.98mg	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	73.7% 295μg	71.4% 286μg	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	202% 181mg	71.6% 64.4mg	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	3.93% 0.59mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Boiled Green Peas	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	87% 0.78mg	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	83.3% 6.67mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	104% 2.4mg	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	70% 490mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.55% 353g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 2.8 times more Vitamin C than Boiled and Drained Green Peas.
• While Boiled and Drained Green Peas contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Green Peas.
• Both Raw Green Peas and Boiled and Drained Green Peas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 1 lb.
• Both Raw Green Peas as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled and Drained Green Peas contain 1.3 times more Manganese than Raw Green Peas.
• Both Raw Green Peas and Boiled and Drained Green Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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