Comparing Nutrients in 5 ounces Edible Podded Peas VS Frozen Podded Peas

Macros Ratio

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

Macro Nutrients

	Edible Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	9.7% 3.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	8.5% 76.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	16.8% 0.22mg	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	15% 59.5μg	14% 56.7μg	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	94% 85mg	34.6% 31mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	12% 0.11mg	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	37% 2.95mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	14.5% 0.33mg	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	10.7% 75mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Edible Podded Peas have 7.7 times more Vitamin A, 2.5 times more Vitamin B1 and 2.7 times more Vitamin C than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.3 times more Vitamin B2 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Frozen Podded Peas have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Edible Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Edible Podded Peas vs Frozen Podded Peas:

• Frozen Podded Peas contain 1.5 times more Zinc than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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