Comparing Nutrients in 1 pound Canned Green Peas Rinsed VS Boiled Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	11% 322kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	59.6% 77.5g	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	35% 19.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	NA	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.7% 0.58mg	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	34% 136μg	41% 163μg	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	47% 42mg	33.3% 30mg	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

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	11% 109mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	10% 0.091mg	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	62% 4.94mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	64% 1.47mg	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	42% 295mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	10% 371g	9.1% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Boiled Sprouted Peas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Peas Rinsed vs Boiled Sprouted Peas:

• 1 pound of Canned Green Peas Rinsed has 1.4 times more Vitamin C than Boiled Sprouted Peas.
• While 1 lb of Boiled and Drained Sprouted Peas contains 3.2 times more Vitamin B1 and 7.1 times more Vitamin B2 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Sprouted Peas provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Peas Rinsed vs Boiled Sprouted Peas:

• 1 pound of Canned Green Peas Rinsed has 5.4 times more Copper, 2.7 times more Phosphorus and 77 times more Sodium than Boiled Sprouted Peas.
• While 1 lb of Boiled and Drained Sprouted Peas contains 1.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Sprouted Peas contain similar levels of Calcium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas Rinsed has 1.9 times more Omega 3 and 1.9 times more Omega 6 than Boiled Sprouted Peas.
• While 1 lb of Boiled and Drained Sprouted Peas contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Green Peas, Rinsed Solids.
• 1 pound of Boiled Sprouted Peas provide inadequate amounts of Omega 6