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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	5.34% 155kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	21.8% 28.3g	20.8% 27g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 9.13g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	23% 208μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	29.3% 117μg	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	22% 19.6mg	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	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	37.7% 3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 153mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.3% 159g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cooked Frozen Green Peas have 1.4 times more Vitamin B6 than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per seven ounces.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Green Peas, Unprepared contain 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.