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

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	11% 14.3g	13.8% 18g	130g per day for Men 19-50 years
Sugars	NA	13% 9.57g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	26.6% 0.35mg	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	20% 79.4μg	17.4% 69.5μg	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	48.5% 43.7mg	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	NA	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	9.92% 99mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	20% 0.18mg	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	49.6% 3.97mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	24% 0.56mg	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	14.5% 101mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.64% 172g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas contain 9.4 times more Vitamin A than Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Frozen Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of minerals per 7 oz
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Podded Peas contain 1.3 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Energy and Fiber per 7 oz.
• Both Frozen Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.