Comparing Nutrients in 1 pound Boiled Sprouted Peas VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Sprouted Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	15.3% 445kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	57% 32g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	39% 0.51mg	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	41% 163μg	10.2% 41μg	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	33.3% 30mg	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	52.4% 0.47mg	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	95% 7.57mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	88.7% 2.04mg	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	15.6% 109mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.1% 337g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sprouted Peas vs Canned Carrots with Salt:

• Boiled and Drained Sprouted Peas have 12 times more Vitamin B1, 9.5 times more Vitamin B2, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5, 4 times more Vitamin B9 and 2.4 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 111.6 times more Vitamin A than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Sprouted Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sprouted Peas vs Canned Carrots with Salt:

• Boiled and Drained Sprouted Peas have 2.6 times more Iron, 5.1 times more Magnesium, 1.5 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.2 times more Copper, 1.4 times more Manganese and 80.7 times more Sodium than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Drained Canned Carrots with Salt have similar amounts of Calcium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Sprouted Peas have 3.9 times more Energy, 4.1 times more Omega 3, 2.5 times more Omega 6, 3.1 times more Carbohydrate and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Boiled and Drained Sprouted Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.