Comparing Nutrients in 300 calories Frozen Green Peas VS Dried Beechnuts

Weight per 300 calories

• Frozen Green Peas: 390g
• Dried Beechnuts: 52g

Dried Beechnuts have 7.5 times more energy per unit of mass than Frozen Green Peas, Unprepared, which is very high in comparison to other foods. Frozen Green Peas having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Green Peas or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Green Peas	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	1.34% 0.97g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	NA	38g per day for Men 19-50 years
Protein	36.3% 20.3g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	44.6% 401μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	27.4% 0.36mg	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	51.6% 206μg	14.7% 59μg	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	78% 70mg	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.52% 0.078mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	38.8% 0.35mg	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	74.5% 5.96mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	30.4% 0.7mg	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	45.6% 319mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	NA	55μg per day for Men 19-50 years
Sodium	28% 421mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	8.42% 312g	0.093% 3.44g	3700g per day for Men 19-50 years

Frozen Green Peas VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Green Peas or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Frozen Green Peas vs Dried Beechnuts:

• 300 calories of Frozen Green Peas have more Vitamin A, 6.4 times more Vitamin B1, 2 times more Vitamin B2, 14.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B9 and 8.7 times more Vitamin C than Dried Beechnuts.
• Both Frozen Green Peas and Dried Beechnuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Green Peas, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Green Peas vs Dried Beechnuts:

• 300 calories of Frozen Green Peas have 164.6 times more Calcium, 1.4 times more Copper, 4.7 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus, 21.3 times more Sodium, 17 times more Zinc and 90.7 times more Water than Dried Beechnuts.
• Both Frozen Green Peas and Dried Beechnuts contain similar levels of Potassium per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Green Peas have 3 times more Carbohydrate and 6.3 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 16.7 times more Fat, 11.6 times more Saturated Fat, 6.9 times more Omega 3 and 17.3 times more Omega 6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Green Peas provide inadequate amounts of Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein