Comparing Nutrients in 1 kilogram Canned Green Peas VS Boiled Sprouted Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	23.8% 690kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	131% 171g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 38.3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	NA	38g per day for Men 19-50 years
Protein	79% 44.2g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	137% 6.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	98% 1.28mg	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	110% 440μg	90% 360μg	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	107% 96mg	73.3% 66mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	22.2% 0.2mg	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	119% 9.5mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	141% 3.25mg	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	96% 670mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	22% 817g	20% 744g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 5.4 times more Vitamin A, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 4.1 times more Copper, 2.8 times more Phosphorus and 2.8 times more Selenium than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.3 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Potassium and 119.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Peas with Salt contain 1.4 times more Energy, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.