Comparing Nutrients in 100 calories Boiled Sprouted Peas VS Cooked Frozen Green Peas

Weight per 100 calories

• Boiled Sprouted Peas: 102g
• Cooked Frozen Green Peas: 128g

Boiled Sprouted Peas have 1.3 times more energy per 100g than Cooked Frozen Green Peas. It has average energy density when compared to other foods. Boiled and Drained Frozen Green Peas having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Sprouted Peas or Cooked Frozen Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	7.8% 5.64g	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	NA	0.23% 0.17g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	NA	15% 5.77g	38g per day for Men 19-50 years
Protein	13% 7.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0.57% 5.1μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11% 0.14mg	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	9.2% 36.7μg	19% 75.6μg	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	7.5% 6.73mg	14% 12.7mg	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	NA	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	15% 0.13mg	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	21.3% 1.7mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	9.96% 42mg	6.7% 28.2mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	15.6% 0.36mg	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	3.5% 24.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.04% 273mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	2.33% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.06mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	7.24% 0.8mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.05% 76g	2.76% 102g	3700g per day for Men 19-50 years

Boiled Sprouted Peas VS Cooked Frozen Green Peas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Sprouted Peas or Cooked Frozen Green Peas?

Lets compare vitamin content per 100 calories of Boiled Sprouted Peas vs Cooked Frozen Green Peas:

• 100 calories of Boiled Sprouted Peas have 2.3 times more Vitamin B2 and 3.8 times more Vitamin B5 than Cooked Frozen Green Peas.
• While 100 kcal of Boiled and Drained Frozen Green Peas contain 26.4 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Peas as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Sprouted Peas vs Cooked Frozen Green Peas:

• 100 calories of Boiled Sprouted Peas have 1.5 times more Magnesium and 1.9 times more Potassium than Cooked Frozen Green Peas.
• While 100 kcal of Boiled and Drained Frozen Green Peas contain 6.6 times more Copper, 4 times more Phosphorus, 2.1 times more Selenium, 30.2 times more Sodium and 1.3 times more Water than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas contain similar levels of Calcium, Iron, Manganese and Zinc per 100 calories.
• 100 calories of Boiled Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Sprouted Peas have 1.5 times more Omega 3 than Cooked Frozen Green Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Peas as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in 100 calories.