Comparing Nutrients in 5 ounces Green Peas VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Green Peas	Edible Podded Peas	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.63% 0.11g	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	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	11% 8.04g	7.82% 5.67g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	6% 54μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	17.4% 0.23mg	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	15% 59.5μg	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	94% 85mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Edible Podded Peas	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	12.4% 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	26% 2.1mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	15% 0.35mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Edible Podded Peas per 5 oz

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

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

• 5 ounces of Green Peas have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Edible Podded Peas.
• While 5 oz of Raw Edible Podded Peas contain 1.4 times more Vitamin A, 7.2 times more Vitamin B5, 1.5 times more Vitamin C and 3 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Edible Podded Peas provide similar amounts of 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 Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Peas have 2.2 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 2.6 times more Selenium and 4.6 times more Zinc than Edible Podded Peas.
• While 5 oz of Raw Edible Podded Peas contain 1.7 times more Calcium and 1.4 times more Iron than Raw Green Peas.
• Both Green Peas and Edible Podded Peas contain similar levels of Water per five ounces.
• 5 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 1.9 times more Energy, 2.7 times more Omega 3, 1.9 times more Carbohydrate, 1.4 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Edible Podded Peas.
• 5 ounces of Edible Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Raw Edible Podded Peas provide inadequate amounts of Omega 6 in five ounces.