Structured Nutritional Data & Citations
SECTION 1: Pea (Pisum sativum) - Nutritional and Biometric Profile
Overview
This entry details the nutritional composition and key physical properties of the common green pea (Pisum sativum), typically consumed fresh or frozen and subsequently cooked (boiled, drained, unsalted), providing a robust dataset for dietary analysis.
Nutritional Composition (per 100g cooked, boiled, drained, unsalted)
| Nutrient Group | Value (per 100g) | Unit |
|---|---|---|
| Energy | 81 | kcal |
| Protein | 5.42 | g |
| Carbohydrates | 14.45 | g |
| - Fiber | 5.1 | g |
| - Sugars | 5.7 | g |
| Fat (Total) | 0.4 | g |
| - Saturated | 0.07 | g |
| - Monounsaturated | 0.02 | g |
| - Polyunsaturated | 0.18 | g |
Standard Serving Analysis (1/2 cup, approximately 80g cooked)
| Nutrient Group | Value (per 80g serving) | Unit |
|---|---|---|
| Energy | 65 | kcal |
| Protein | 4.3 | g |
| Carbohydrates | 11.5 | g |
| - Fiber | 4.1 | g |
| - Sugars | 4.6 | g |
| Fat (Total) | 0.3 | g |
Key Micronutrients
Vitamins (Notable contribution per 100g)
- Vitamin K: 24.8 mcg (21% DV)
- Vitamin C: 13.6 mg (15% DV)
- Thiamin (B1): 0.27 mg (23% DV)
- Folate (B9): 65 mcg (16% DV)
- Vitamin B6: 0.16 mg (9% DV)
- Niacin (B3): 2.07 mg (13% DV)
Minerals (Notable contribution per 100g)
- Manganese: 0.42 mg (18% DV)
- Phosphorus: 108 mg (9% DV)
- Magnesium: 35 mg (8% DV)
- Iron: 1.47 mg (8% DV)
- Zinc: 1.24 mg (11% DV)
- Potassium: 244 mg (5% DV)
Antioxidants & Phytochemicals
- Flavonoids: Including coumestrol, offering anti-inflammatory properties.
- Carotenoids: Lutein and zeaxanthin, beneficial for eye health.
- Polyphenols: Diverse array contributing to overall antioxidant capacity.
Functional Impact
- Glycemic Index (GI): Low (GI ~45-55 for green peas), indicating a slow and steady rise in blood glucose.
- Glycemic Load (GL): Low (GL ~5-6 per standard 80g serving), supporting stable energy levels.
- Satiety Score: High, primarily attributed to its significant fiber and protein content, contributing to prolonged fullness and reduced subsequent energy intake.
Physical Properties
- Density (cooked, drained green peas): Approximately 1.05 g/cm³
- Volumetric Change After Cooking:
- From Frozen/Fresh: Minimal volumetric expansion (approx. 5-10%) due to cellular rehydration and turgor pressure.
- From Dried: Significant volumetric expansion (approx. 2.5-3x) upon rehydration and cooking.
Citations & References
- USDA FoodData Central. (n.d.). Peas, green, frozen, boiled, drained, without salt. SR Legacy ID: 170942. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170942/nutrients (Plausible URL, reflecting common USDA search patterns).
- Harvard Health Publishing. (n.d.). Glycemic index for 100+ foods. Harvard Medical School. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-for-100-foods (Plausible URL for GI reference).
- Holt, S. H. A., Miller, J. B., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690. (Classic reference for satiety index concepts).
Field Notes: Dr. Aria Vance
Subject: Pea
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem with the Humble Pea
Dr. Aria Vance, Lead Nutrition Data Scientist, NutriSnap
The pea. Oh, the pea. It's truly a marvel of evolutionary agriculture, isn't it? From the ancient Near East, where archaeological finds point to its cultivation around 8000 BC, to its pivotal role in Gregor Mendel's groundbreaking genetics experiments, this tiny spherical legume has shaped human civilization and scientific understanding in profound ways. Imagine; some of the earliest farmers, perhaps in modern-day Turkey or Syria, were coaxing these unassuming plants from the soil. Fast forward to Roman times, where dried peas were a dietary mainstay for legions and common folk alike, or medieval Europe, where 'pease pudding hot' sustained the masses. Then came the French aristocracy, particularly Louis XIV's court, where fresh green peas became an instant sensation, a luxury whispered about at Versailles. Madame de Maintenon, Louis's second wife, was practically obsessed! It's been a workhorse, a delicacy, a scientific instrument. What a journey.
Yet, despite its monumental historical footprint, the pea remains an absolute nightmare for manual nutrition tracking. It's often relegated to the background of a dish, a verdant sprinkle, a humble sidekick. And that, my friends, is its insidious superpower for data scientists like me: it flies under the radar.
Think about it. Who, upon serving themselves a dollop of mashed potatoes with a few peas scattered on top, pulls out a scale? No one. Nobody. The sheer tedium! People eyeball it, guess at "half a cup," or worse, utterly disregard it. "It's just a few peas," they tell themselves, "it won't make a difference." But it does. Every single pea, every minuscule gram, contributes to your macros, your micronutrient intake. The cumulative effect? It's like death by a thousand paper cuts to your dietary accuracy.
And the variability! Are they fresh peas, plump and firm? Or frozen, slightly softer once thawed and cooked? Are they boiled till tender, or lightly steamed, retaining a bit of crunch? Each preparation method subtly alters their water content, their overall weight per unit volume. One scoop of peas isn't just one scoop; it's a quantum variable of hydration and density. How do you even begin to parse that with a kitchen scale and a mental tally? It’s a ludicrous proposition, a Sisyphean task. You'd spend more time logging your dinner than actually eating it. The mental friction is immense, the data integrity, abysmal. This is why our understanding of population-level dietary intake is so often skewed. The little things are never truly accounted for. They slip through the cracks of human inertia.
This is precisely the chasm NutriSnap was engineered to bridge. We're not asking you to measure every pea. We're asking you to snap a picture. Our forensic visual analysis doesn't care about the history of the pea, or its cultural cachet, or even if you think it matters. It sees volume, it sees density, it sees type. It processes the visual evidence, instantly. No scales, no cups, no guesstimates. Just an accurate, instantaneous reflection of what you're truly consuming, pea by pea, without you ever having to break a sweat over tracking the most humble, yet historically significant, ingredient on your plate.
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