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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Podded Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.66% 0.28g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	13% 9.57g	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	16% 6.15g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	11.7% 117mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	27.3% 0.25mg	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	38% 3.04mg	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	29% 0.67mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas VS Frozen Green Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Podded Peas versus 7 oz of Frozen Green 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 Frozen Green Peas:

• 7 ounces of Cooked Frozen Podded Peas have 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.2 times more Vitamin C and 23.5 times more Vitamin E than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 1.6 times more Vitamin A, 4 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Frozen Green Peas provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Podded Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Podded Peas have 2.7 times more Calcium, 1.6 times more Iron and 1.4 times more Potassium than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 1.4 times more Copper, 1.4 times more Phosphorus, 2.4 times more Selenium, 21.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Frozen Green Peas contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Green Peas, Unprepared contain 1.5 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Frozen Green Peas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Podded Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.