Comparing Nutrients in 7 ounces Green Peas VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Green Peas	Boiled Podded Peas	Recommended Dietary Allowance
Energy	5.54% 161kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	10.8% 14g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	11% 7.9g	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	1.07% 0.77g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	22% 0.29mg	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	32.2% 129μg	14.4% 57.5μg	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	88% 79.4mg	106% 95mg	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	1.7% 0.26mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	17% 0.15mg	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	36.5% 2.9mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	14.5% 0.33mg	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	30.6% 214mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Boiled Podded Peas per 7 oz

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

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

• 7 ounces of Green Peas have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.2 times more Vitamin B9 than Boiled Podded Peas.
• While 7 oz of Boiled and Drained Podded Peas contain 1.4 times more Vitamin A, 6.5 times more Vitamin B5 and 3 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Boiled Podded Peas provide similar amounts of Vitamin B6, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Raw Green Peas as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Peas vs Boiled Podded Peas:

• 7 ounces of Green Peas have 2.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Selenium and 3.4 times more Zinc than Boiled Podded Peas.
• While 7 oz of Boiled and Drained Podded Peas contain 1.7 times more Calcium and 1.3 times more Iron than Raw Green Peas.
• Both Green Peas and Boiled Podded Peas contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 1.9 times more Energy, 2.3 times more Omega 3, 2 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Boiled Podded Peas.
• 7 ounces of Boiled Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Boiled and Drained Podded Peas provide inadequate amounts of Omega 6 in seven ounces.