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

Macros Ratio

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

Macro Nutrients

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	5.27% 153kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	20.8% 27g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 8.06g	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	18.5% 10.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	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	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.4mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	0.26% 0.04mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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% 3.04mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	23.2% 163mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	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	14.3% 214mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.26% 158g	3700g per day for Men 19-50 years

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

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

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

• Frozen Green Peas, Unprepared have 1.2 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium, 1.5 times more Sodium and 1.2 times more Zinc than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Green Peas, Unprepared have 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Frozen Green Peas have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.