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

Weight per 300 calories

• Frozen Green Peas: 390g
• Cooked Frozen Green Peas: 385g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	42% 55g	130g per day for Men 19-50 years
Sugars	27% 19.5g	23.3% 17g	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	0.69% 0.5g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 18g	% 15.6g	g per day for Men 19-50 years
Fiber	46% 17.5g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	44.6% 401μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	33.4% 0.43mg	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	56.7% 227μg	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	42.3% 38mg	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	0.52% 0.078mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	77% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	9.23% 92mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	45% 0.4mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	46.7% 1.07mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	8.42% 312g	8.27% 306g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.3 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 300 kcal.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Frozen Green Peas, Unprepared have 1.2 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium, 1.5 times more Sodium and 1.2 times more Zinc than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Green Peas, Unprepared have 1.4 times more Omega 3 and 1.4 times more Omega 6 than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.