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

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	1.45% 42kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	6.94% 9g	130g per day for Men 19-50 years
Sugars	NA	6.65% 4.82g	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	8.16% 3.1g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	13.4% 0.17mg	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	10% 40μg	8.75% 35μg	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	24.4% 22mg	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	NA	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	5% 50mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	10% 0.09mg	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	25% 2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	12% 0.28mg	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	7.3% 51mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.34% 86.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Podded Peas contain 9.4 times more Vitamin A than Frozen Podded Peas.
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Frozen Podded Peas as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of minerals per 100 g
• Both Frozen Podded Peas and Boiled and Drained Frozen Podded Peas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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