Comparing Nutrients in 1 kilogram Boiled Sprouted Peas VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Sprouted Peas	Boiled Potato Skin	Recommended Dietary Allowance
Energy	33.8% 980kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	132% 172g	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	87% 33g	38g per day for Men 19-50 years
Protein	126% 70.5g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.83mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	26% 260mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	976% 8.78mg	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	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	582% 13.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	20% 744g	21% 778g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Sprouted Peas has 6.8 times more Vitamin B1, 7.9 times more Vitamin B2, 1.9 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.9 times more Vitamin B6 than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Boiled Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled and Drained Sprouted Peas as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Sprouted Peas has 1.4 times more Magnesium and 1.8 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.7 times more Calcium, 43.9 times more Copper, 3.6 times more Iron, 4.1 times more Manganese, 2.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Boiled Potato Skin contain similar levels of Water per one kilogram.
• Both Boiled and Drained Sprouted Peas as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Peas has 1.3 times more Energy, 4.5 times more Omega 3 and 2.5 times more Protein than Boiled Potato Skin.
• Both Boiled Sprouted Peas and Boiled Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Peas as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.