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Peas are another food that is available in two forms—fresh or frozen, and dried.
Fresh or frozen green peas are a great source of vitamin C and thiamine, as well as a good source of vitamin B6, niacin, and folate. They are also a good source of the minerals iron, zinc, and phosphorus, and provide a reasonable amount of both protein and fiber. Green peas are also a very good source of lutein, which may help preserve eyesight and prevent the thickening of arterial walls. Combined with the B vitamins and fiber, this makes peas a good choice for keeping the heart and circulatory system healthy.
Another type of fresh pea has edible pods—snow peas and sugar snap peas.
These have much the same nutrient profile as green peas, with the pods providing somewhat more vitamin C and potassium.
Dried peas become an even more important source of protein, while keeping much of their iron and folate value. A cup of dried split peas has more than 48 grams of protein and 50 grams of dietary fiber, but it will have lost its lutein and most of its vitamin C.
Nutritional Facts :
One-half cup of cooked frozen peas provides 62 calories, 11.4 g carbohydrate, 4.1 g protein, 0.2 g fat, 4.4 g dietary fiber, 534 IU vitamin A, 8 mg vitamin C, 1.2 mg niacin, 47 mcg folic acid, 134 mg potassium, 70 mg sodium, 72 mg phosphorus, 19 mg calcium, 1.26 mg iron, and 23 mg magnesium.
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