Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	9.86% 13g	130g per day for Men 19-50 years
Sugars	13% 9.57g	11% 7.9g	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	16% 6.15g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	22% 0.29mg	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	17.4% 69.5μg	14.4% 57.5μg	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	48.5% 43.7mg	106% 95mg	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	6.2% 0.93mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	59.5% 4.76mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	16.4% 115mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Boiled Podded Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Podded Peas with Salt versus 7 oz of Boiled Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas with Salt vs Boiled Podded Peas with Salt:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 1.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 2 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas with Salt vs Boiled Podded Peas with Salt:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 1.4 times more Calcium, 1.2 times more Iron, 1.7 times more Manganese and 1.3 times more Zinc than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Water per seven ounces.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Podded Peas with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Podded Peas with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.