Comparing Nutrients in 100 calories Cooked Frozen Podded Peas with Salt VS Boiled Green Peas with Salt

Weight per 100 calories

• Cooked Frozen Podded Peas with Salt: 200g
• Boiled Green Peas with Salt: 119g

Boiled and Drained Green Peas with Salt have 1.7 times more energy per unit of mass than Boiled Frozen Podded Peas, drained with Salt, which is average in comparison to other foods. Cooked Frozen Podded Peas with Salt having low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Podded Peas with Salt or Boiled Green Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.15% 0.046g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	9.74% 7.06g	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	NA	0.67% 0.49g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	19.8% 0.26mg	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	17.5% 70μg	18.8% 75μg	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	49% 44mg	18.8% 17mg	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	6.27% 0.94mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.4μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	60% 4.8mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	27% 0.63mg	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	16.6% 116mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.1% 2.26μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.7% 173g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Podded Peas with Salt vs Boiled Green Peas with Salt:

• Boiled Frozen Podded Peas, drained with Salt have 2.8 times more Vitamin A, 1.3 times more Vitamin B2, 9.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin C, 5.6 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Green Peas with Salt.
• While Boiled and Drained Green Peas with Salt contain 2.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled Frozen Podded Peas, drained with Salt.
• Both Boiled Frozen Podded Peas, drained with Salt and Boiled and Drained Green Peas with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Podded Peas with Salt vs Boiled Green Peas with Salt:

• Boiled Frozen Podded Peas, drained with Salt have 3.7 times more Calcium, 2.6 times more Iron, 1.2 times more Magnesium, 1.3 times more Potassium, 1.7 times more Sodium and 1.9 times more Water than Boiled and Drained Green Peas with Salt.
• While Boiled and Drained Green Peas with Salt contain 1.4 times more Selenium and 1.4 times more Zinc than Boiled Frozen Podded Peas, drained with Salt.
• Both Boiled Frozen Podded Peas, drained with Salt and Boiled and Drained Green Peas with Salt have similar amounts of Copper, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Podded Peas, drained with Salt have 2.2 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Green Peas with Salt.
• Both Boiled Frozen Podded Peas, drained with Salt and Boiled and Drained Green Peas with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.