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

Weight per 300 calories

• Frozen Podded Peas: 714g
• Cooked Frozen Podded Peas: 577g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	38.4% 28g	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	58.3% 22g	47% 18g	38g per day for Men 19-50 years
Protein	35.7% 20g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.14mg	99% 4.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	77.2% 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	71.4% 286μg	50.5% 202μg	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	175% 157mg	141% 127mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	145% 174μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	35.7% 357mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	57.7% 0.52mg	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	179% 14.3mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	70.2% 1.6mg	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	52% 364mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	1.92% 29mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	17.2% 638g	13.5% 500g	3700g per day for Men 19-50 years

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

• Frozen Podded Peas have 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 7.6 times more Vitamin A than Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Frozen Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• Frozen Podded Peas have 1.2 times more Fiber than Boiled and Drained Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Frozen Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.