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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	7.25% 210kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	29.8% 38.7g	52% 67.8g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.55% 0.4g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 11.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	28.8% 115μg	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	43.2% 39mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	50.6% 4.05mg	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	45.6% 1.05mg	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	30% 210mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.2% 341g	7.98% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Boiled Sprouted Peas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Peas with Liquids versus 14 oz of Boiled Sprouted Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Green Peas with Liquids have 14.4 times more Vitamin A and 1.5 times more Vitamin C than Boiled Sprouted Peas with Salt.
• While 14 oz of Boiled and Drained Sprouted Peas with Salt contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Sprouted Peas with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Sprouted Peas with Salt have insufficient amounts of Vitamin A
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Green Peas with Liquids have 5.4 times more Copper, 2.2 times more Phosphorus and 2.2 times more Selenium than Boiled Sprouted Peas with Salt.
• While 14 oz of Boiled and Drained Sprouted Peas with Salt contain 1.4 times more Calcium, 1.6 times more Iron, 2.4 times more Magnesium, 2.7 times more Potassium and 26.6 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Sprouted Peas with Salt contain similar levels of Manganese, Zinc and Water per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 14 ounces of Boiled Sprouted Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Sprouted Peas with Salt contain 1.8 times more Energy, 1.7 times more Omega 3, 1.8 times more Carbohydrate and 2.2 times more Protein than Canned Green Peas Solids and Liquids.
• 14 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 3
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Sprouted Peas with Salt provide inadequate amounts of Omega 6 in 14 ounces.