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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.62% 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	11% 14.3g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	6.9% 5g	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	0.18% 0.13g	0.34% 0.25g	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	% 0.11g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 4.6g	g per day for Men 19-50 years
Fiber	12% 4.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	11.4% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	6.4% 0.083mg	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	14.8% 59μg	13.3% 53μg	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	11% 9.9mg	20% 18mg	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	0.2% 0.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	13.8% 0.12mg	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	19% 1.52mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14.6% 0.34mg	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	11% 77mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Frozen Green Peas per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Green Peas versus 100 g of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Green Peas have 1.4 times more Vitamin B6 than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 100 grams.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 g of Frozen Green Peas, Unprepared contain 1.4 times more Potassium, 1.9 times more Selenium and 1.5 times more Sodium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Green Peas, Unprepared contain 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• 100 grams of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in 100 grams.