Comparing Nutrients in 5 ounces Cooked Frozen Podded Peas VS Green Peas

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.84% 12.8g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	9.42% 6.83g	11% 8.04g	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	0.76% 0.55g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.07g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	18.4% 0.24mg	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	12.4% 49.6μg	23% 92μg	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	34.6% 31mg	63% 56.7mg	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	4.44% 0.67mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	27.7% 0.25mg	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	42.5% 3.4mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	25.3% 0.58mg	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	11.7% 82.2mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.02% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Podded Peas vs Green Peas:

• Boiled and Drained Frozen Podded Peas have 1.7 times more Vitamin A, 8.2 times more Vitamin B5, 3.6 times more Vitamin E and 1.2 times more Vitamin K than Raw Green Peas.
• While Raw Green Peas contain 4.2 times more Vitamin B1, 3.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Podded Peas vs Green Peas:

• Boiled and Drained Frozen Podded Peas have 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• While Raw Green Peas contain 2 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Peas contain 1.6 times more Energy, 1.4 times more Omega 3, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Sugars per 5 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.