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

Macros Ratio

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

Macro Nutrients

	Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	17% 492kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	0.71% 0.52g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	47% 18g	38g per day for Men 19-50 years
Protein	62.4% 35g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.8% 4.1mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	34.5% 0.45mg	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	143% 572μg	58.5% 234μg	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	46% 41.3mg	43.7% 39.3mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 14 ounces of Sprouted Peas have 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 Cooked Frozen Green Peas.
• While 14 oz of Boiled and Drained Frozen Green Peas contain 1.3 times more Vitamin B1 than Raw Sprouted Peas.
• Both Sprouted Peas and Cooked Frozen Green Peas provide similar amounts of Vitamin C per 14 ounces.
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sprouted Peas have 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 Cooked Frozen Green Peas.
• While 14 oz of Boiled and Drained Frozen Green Peas contain 3.6 times more Sodium and 1.3 times more Water than Raw Sprouted Peas.
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Peas have 1.6 times more Energy, 2.5 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Protein than Cooked Frozen Green Peas.
• 14 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in 14 ounces.