2. can they do the same job fresh veggies do as far as fat sustainability (when bulcking) , fat loss (when cutting) is concerned?
simply put, are they still quality carbs?
2. Yes they are. Even if you cook good quality Carbs, (not refined), they remain good, just that some will be lost in the process of cooking.
3. Peas are not a veggie, Peas are a Legume. There are differences between Peas and Veggies.
3.1. Peas don't have roots.
3.2. Peas, don't have any leaves on them, like say the top of a Carrot odes.
3.3. Pease grow in a pod, off a plant, not directly out of the ground. THe Plant does, the pods don't.
3.4.4 Peas have a higher Amino Acid concentration than most Veggies, (Mushrooms being an exception), and whilst any Veggie proteins may possibly be complete, (Peas aren't complete Proteins), the Amino Acid levels of Peas, compared to the same Aminos in Veggies, would be much higher.
So you need to factor this into your diet, if you do things like Protein and Carb counts.
Legumes mainly contain things like Non-heam Iron, Zinc, Magnesium etc etc, so they are good, and with Peas, they do represent a good addition to a meal.
and at some seasons you can't find adequate variety.