Comparing Nutrients in 500 calories Boiled Podded Peas VS Frozen Podded Peas

Weight per 500 calories

• Boiled Podded Peas: 1191g
• Frozen Podded Peas: 1191g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.95% 1g	7.9% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	66% 85.7g	130g per day for Men 19-50 years
Sugars	65.5% 47.5g	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	87.7% 33.3g	97% 37g	38g per day for Men 19-50 years
Protein	69.5% 39g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	68.8% 619μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	141% 1.83mg	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	86.3% 345μg	119% 476μg	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	634% 570mg	291% 262mg	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	31% 4.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	248% 298μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	50% 500mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	101% 0.9mg	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	293% 23.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	65% 274mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	122% 2.8mg	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	94% 655mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	84% 2857mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	28.6% 1058g	28.7% 1063g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.