Comparing Nutrients in 500 calories Green Peas VS Cooked Frozen Podded Peas

Weight per 500 calories

• Green Peas: 617g
• Cooked Frozen Podded Peas: 962g

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 500 calories - Green Peas or Cooked Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	8.03% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	48.3% 35g	64% 46.3g	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	3.32% 2.4g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	93% 35g	78.4% 30g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	26% 235μg	70.5% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.7% 0.81mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.2% 1.04mg	129% 1.67mg	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	100% 401μg	84% 337μg	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	274% 247mg	235% 212mg	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	5.35% 0.8mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	15.4% 154mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	96% 0.87mg	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	113% 9.07mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	48.5% 204mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	117% 2.7mg	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	95% 667mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.06% 31mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.65mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	13% 487g	22.5% 833g	3700g per day for Men 19-50 years

Green Peas VS Cooked Frozen Podded Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Peas or Cooked Frozen Podded Peas?

Lets compare vitamin content per 500 calories of Green Peas vs Cooked Frozen Podded Peas:

• 500 calories of Green Peas have 2.7 times more Vitamin B1 and 2.4 times more Vitamin B3 than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 2.7 times more Vitamin A, 1.4 times more Vitamin B2, 12.8 times more Vitamin B5, 1.6 times more Vitamin B6, 5.6 times more Vitamin E and 1.9 times more Vitamin K than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Green Peas have insufficient amounts of Vitamin E
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Peas vs Cooked Frozen Podded Peas:

• 500 calories of Green Peas have 1.3 times more Copper, 1.4 times more Selenium and 1.6 times more Zinc than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 3.7 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 1.7 times more Water than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas contain similar levels of Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Frozen Podded Peas contain 1.3 times more Sugars than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in 500 calories.