Comparing Nutrients in 300 calories Boiled Podded Peas VS Frozen Podded Peas

Weight per 300 calories

• Boiled Podded Peas: 714g
• Frozen Podded Peas: 714g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Podded Peas or Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.4g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	39.3% 28.5g	NA	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	52.6% 20g	58.3% 22g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	41.3% 371μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	84.6% 1.1mg	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	51.8% 207μg	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	380% 342mg	175% 157mg	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	18.6% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	30% 300mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	60.3% 0.54mg	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	176% 14mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	73% 1.68mg	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	56% 393mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	17% 635g	17.2% 638g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 7.4 times more Vitamin A, 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 1.3 times more Potassium than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.4 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Podded Peas contain 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.