Comparing Nutrients in 5 ounces Green Peas VS 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	3.96% 115kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	15.8% 20.5g	9.84% 12.8g	130g per day for Men 19-50 years
Sugars	11% 8.04g	9.42% 6.83g	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	0.76% 0.55g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.07g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• While 5 oz of Boiled and Drained Frozen Podded Peas contain 1.7 times more Vitamin A, 8.2 times more Vitamin B5 and 3.6 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces 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 five ounces.

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

• 5 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• While 5 oz of Boiled and Drained Frozen Podded Peas contain 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 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 Cooked Frozen Podded Peas.
• Both Green Peas and Cooked Frozen Podded Peas offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in five ounces.