Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Cooked Frozen Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	11.5% 15g	130g per day for Men 19-50 years
Sugars	13% 9.57g	11% 7.94g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	24.4% 0.32mg	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	21% 83.3μg	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	132% 119mg	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	Edible Podded Peas	Recommended Dietary Allowance
Calcium	11.7% 117mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17.4% 0.16mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	21% 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	16.4% 115mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	11.7% 397mg	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	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.87% 0.54mg	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 VS Edible Podded Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas vs Edible Podded Peas:

• 7 ounces of Cooked Frozen Podded Peas have 1.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Edible Podded Peas.
• While 7 oz of Raw Edible Podded Peas contain 2.3 times more Vitamin B1 and 2.7 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Edible Podded Peas provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas vs Edible Podded Peas:

• 7 ounces of Cooked Frozen Podded Peas have 1.4 times more Calcium and 1.8 times more Zinc than Edible Podded Peas.
• Both Cooked Frozen Podded Peas and Edible Podded Peas contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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