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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Boiled Green Peas with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	12% 8.73g	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	1.12% 0.81g	0.36% 0.26g	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	% 0.26g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 8.06g	g per day for Men 19-50 years
Fiber	28.7% 11g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	19% 10.6g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	17.2% 0.22mg	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	31.3% 125μg	29.3% 117μg	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	31.3% 28mg	22% 19.6mg	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	1.85% 0.28mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	23% 0.21mg	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	38.2% 3.06mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	24% 0.55mg	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	33% 232mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.26% 158g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Green Peas with Salt have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 2.6 times more Vitamin A than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Cooked Frozen Green Peas with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K per seven ounces.
• Both Boiled and Drained Green Peas with Salt as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Green Peas with Salt have 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium and 1.8 times more Zinc than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 1.4 times more Sodium than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Cooked Frozen Green Peas with Salt contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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