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

Weight per 300 calories

• Boiled Green Peas: 357g
• Cooked Frozen Podded Peas: 577g

Boiled Green Peas have 1.6 times more energy per 100g than Cooked Frozen Podded Peas. It has average energy density when compared to other foods. Boiled and Drained Frozen Podded Peas having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Peas or Cooked Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	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	43% 56g	40% 52g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	2% 1.46g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	47% 18g	38g per day for Men 19-50 years
Protein	34% 19g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	16% 143μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	99% 4.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	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	56.3% 225μg	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	56.3% 50.7mg	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	3.33% 0.5mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	145% 174μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	9.64% 96mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	68.8% 5.5mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	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	59.7% 418mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	1.92% 29mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	7.5% 278g	13.5% 500g	3700g per day for Men 19-50 years

Boiled Green Peas VS Cooked Frozen Podded Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Peas or Cooked Frozen Podded Peas?

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

• 300 calories of Boiled Green Peas have 2.5 times more Vitamin B1 and 2.2 times more Vitamin B3 than Cooked Frozen Podded Peas.
• While 300 kcal of Boiled and Drained Frozen Podded Peas contain 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin C, 5.4 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Green Peas have 1.2 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Cooked Frozen Podded Peas.
• While 300 kcal of Boiled and Drained Frozen Podded Peas contain 3.5 times more Calcium, 2.5 times more Iron, 1.3 times more Potassium and 1.8 times more Water than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Frozen Podded Peas contain similar levels of Copper, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Frozen Podded Peas contain 2.1 times more Omega 3 and 1.3 times more Sugars than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Frozen Podded Peas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in 300 calories.