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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	5.54% 161kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	22% 28.7g	13.8% 18g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	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	16% 6.15g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	36.5% 2.9mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	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	30.6% 214mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.64% 172g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Peas have 4.2 times more Vitamin B1, 3.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Frozen Podded Peas.
• While 7 oz of Boiled and Drained Frozen Podded Peas contain 1.7 times more Vitamin A, 8.2 times more Vitamin B5 and 3.6 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas provide similar amounts of Vitamin B2, Vitamin B6 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 Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Peas have 2 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Cooked Frozen Podded Peas.
• While 7 oz of Boiled and Drained Frozen Podded Peas contain 2.4 times more Calcium and 1.6 times more Iron than Raw Green Peas.
• Both Green Peas and Cooked Frozen Podded Peas contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 1.6 times more Energy, 1.4 times more Omega 3, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Cooked Frozen Podded Peas.
• Both Green Peas and Cooked Frozen Podded Peas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in seven ounces.