Comparing Nutrients in 14 ounces Cooked Frozen Green Peas VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Energy	10.7% 310kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	82.8% 108g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	36.5% 20.4g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	81.8% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	81% 1.05mg	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	58.5% 234μg	143% 572μg	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	43.7% 39.3mg	46% 41.3mg	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	79.4% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Calcium	9.53% 95mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	120% 1.08mg	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	75.4% 6.03mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	75.6% 1.74mg	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	43.7% 306mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.53% 316g	6.68% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 1.3 times more Vitamin B1 than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Sprouted Peas have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 1.7 times more Selenium, 3.6 times more Sodium and 1.3 times more Water than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 1.5 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Green Peas.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Peas contain 1.6 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.