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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	3.8% 111kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.2% 0.2g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	9.78% 7.1g	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	0.49% 0.35g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 6.52g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	13% 7.3g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	9.05% 0.12mg	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	18.8% 75μg	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	28.3% 25.5mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	19.5% 0.18mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	20.7% 0.48mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	10.2% 153mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Frozen Green Peas per 5 oz

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

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

• 5 ounces of Cooked Frozen Green Peas have 1.4 times more Vitamin B6 than Frozen Green Peas.
• While 5 oz of Frozen Green Peas, Unprepared contain 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per five ounces.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 oz of Frozen Green Peas, Unprepared contain 1.4 times more Potassium, 1.9 times more Selenium and 1.5 times more Sodium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Green Peas, Unprepared contain 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• 5 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in five ounces.