Comparing Nutrients in 100 grams 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	2.8% 81kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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% 14.5g	6.94% 9g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	0.54% 0.39g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	9.68% 5.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	16.3% 65μg	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	44.4% 40mg	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	0.87% 0.13mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	18.4% 1.47mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	15.4% 108mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.34% 86.6g	3700g per day for Men 19-50 years

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

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.