Comparing Nutrients in 1 kilogram Boiled Carrots VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Boiled Carrots	Sprouted Peas	Recommended Dietary Allowance
Energy	12% 350kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	209% 271g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	206% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	204% 2.65mg	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	35% 140μg	360% 1440μg	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	40% 36mg	116% 104mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Peas	Recommended Dietary Allowance
Calcium	30% 300mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	190% 4.38mg	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% 300mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	17% 623g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sprouted Peas:

• Raw Sprouted Peas contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sprouted Peas:

• Boiled and Drained Carrots have 2.9 times more Sodium and 1.4 times more Water than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 16 times more Copper, 6.6 times more Iron, 5.6 times more Magnesium, 2.8 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Potassium and 5.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sprouted Peas have similar amounts of Calcium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sprouted Peas contain 3.5 times more Energy, 61 times more Omega 3, 3 times more Omega 6, 3.3 times more Carbohydrate and 11.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.