Comparing Nutrients in 100 grams Boiled Podded Peas VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Energy	1.45% 42kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.42% 7.05g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	5.5% 4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.37% 0.54mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 0.15mg	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	7.25% 29μg	10% 40μg	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	53.2% 48mg	24.4% 22mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	4.2% 42mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	8.44% 0.076mg	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	24.6% 1.97mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	10.2% 0.24mg	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	7.86% 55mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 7.4 times more Vitamin A, 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Podded Peas vs Frozen Podded Peas:

• Boiled and Drained Podded Peas have 1.3 times more Potassium than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.4 times more Manganese than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Podded Peas contain 1.3 times more Omega 3 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Frozen Podded Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Podded Peas as well as Frozen Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.