Comparing Nutrients in 14 ounces Canned Green Peas VS Boiled Sprouted Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	9.44% 274kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	52% 67.8g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	NA	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	0.71% 0.52g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 15.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	39% 0.51mg	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	43.7% 175μg	35.7% 143μg	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	42.3% 38mg	29% 26mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.8% 85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	8.8% 0.079mg	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	47% 3.77mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	56% 1.3mg	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	38% 266mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.76% 324g	7.98% 295g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 5.4 times more Vitamin A, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 4.1 times more Copper, 2.8 times more Phosphorus and 2.8 times more Selenium than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.3 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Potassium and 119.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sprouted Peas with Salt contain 1.4 times more Energy, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.