Comparing Nutrients in 1 kilogram Boiled Sprouted Peas VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Energy	33.8% 980kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	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	131% 171g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	126% 70.5g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.83mg	206% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	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	90% 360μg	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	73.3% 66mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Calcium	26% 260mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	302% 2.72mg	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	209% 16.7mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	34.3% 240mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	20% 744g	17% 623g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Peas VS Sprouted Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Peas versus 1 kg of Sprouted Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Sprouted Peas has 1.8 times more Vitamin B2 than Sprouted Peas.
• While 1 kg of Raw Sprouted Peas contains 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas provide similar amounts of Vitamin B1 per one kilogram.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Sprouted Peas contains 1.4 times more Calcium, 13.6 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sprouted Peas contains 1.3 times more Energy, 1.4 times more Omega 3 and 1.6 times more Carbohydrate than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in one kilogram.