Comparing Nutrients in 5 ounces Cooked Frozen Green Peas with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	3.8% 111kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	13% 16.6g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	4.56% 3.3g	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	0.25% 0.18g	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 3.3g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	28% 10.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	11% 0.14mg	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	21% 83.6μg	7.8% 31μg	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	15.6% 14mg	1.1% 0.99mg	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	0.28% 0.043mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	275% 2.47mg	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	27% 2.15mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	75.4% 1.73mg	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	15.6% 109mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.05% 113g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Green Peas with Salt versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Green Peas with Salt vs Brazilnuts:

• 5 ounces of Cooked Frozen Green Peas with Salt have more Vitamin A, 2.9 times more Vitamin B2, 5 times more Vitamin B3, 2.7 times more Vitamin B9, 14.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 188.3 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Brazilnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Boiled Frozen Green Peas, drained with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Green Peas with Salt vs Brazilnuts:

• 5 ounces of Cooked Frozen Green Peas with Salt have 107.7 times more Sodium and 23.3 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.7 times more Calcium, 16.6 times more Copper, 1.6 times more Iron, 17.1 times more Magnesium, 4.4 times more Manganese, 9.4 times more Phosphorus, 6 times more Potassium, 1917 times more Selenium and 6.1 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• 5 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Green Peas with Salt have 1.2 times more Carbohydrate and 1.9 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.4 times more Energy, 248.5 times more Fat, 329.3 times more Saturated Fat, 1.5 times more Omega 3, 232 times more Omega 6, 1.7 times more Fiber and 2.8 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• 5 ounces of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6