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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	10.5% 306kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.6% 54g	52% 67.8g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	1.37% 0.99g	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	% 18.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	52.6% 210μg	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	79.4% 71.4mg	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	92% 111μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	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	76% 6.07mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	46.5% 325mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.58% 317g	7.98% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Peas VS Boiled Sprouted Peas per 14 oz

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

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

• 14 ounces of Frozen Green Peas have 20.6 times more Vitamin A, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Sprouted Peas.
• While 14 oz of Boiled and Drained Sprouted Peas contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Green Peas have 6.2 times more Copper, 3.4 times more Phosphorus, 3.2 times more Selenium and 36 times more Sodium than Boiled Sprouted Peas.
• While 14 oz of Boiled and Drained Sprouted Peas contain 1.6 times more Magnesium and 1.8 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas contain similar levels of Calcium, Iron, Manganese, Zinc and Water per 14 ounces.
• 14 ounces of Boiled Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Sprouted Peas contain 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Sprouted Peas provide inadequate amounts of Omega 6 in 14 ounces.