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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.54% 161kcal	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	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.77% 0.3g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	13% 9.57g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	16% 6.15g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Green Peas	Recommended Dietary Allowance
Calcium	11.7% 117mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.23% 156g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas have 1.7 times more Vitamin A, 8.2 times more Vitamin B5, 3.6 times more Vitamin E and 1.2 times more Vitamin K than Raw Green Peas.
• While Raw Green Peas contain 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 Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Podded Peas have 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• While Raw Green Peas contain 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 Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Peas contain 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 Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Green Peas have similar amounts of Sugars per 7 oz.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.