Comparing Nutrients in 1 pound Boiled Sprouted Peas VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Sprouted Peas	Frozen Carrots	Recommended Dietary Allowance
Energy	15.3% 445kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	6.6% 1.12g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	57% 32g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Frozen Carrots	Recommended Dietary Allowance
Calcium	11.8% 118mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.1% 337g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Peas VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Sprouted Peas vs Frozen Carrots:

• 1 pound of Boiled Sprouted Peas has 4.9 times more Vitamin B1, 7.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.6 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 142 times more Vitamin A than Boiled and Drained Sprouted Peas.
• 1 pound of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Peas as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sprouted Peas vs Frozen Carrots:

• 1 pound of Boiled Sprouted Peas has 3.8 times more Iron, 3.4 times more Magnesium, 1.9 times more Manganese and 2.4 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.4 times more Calcium, 3.7 times more Copper, 1.4 times more Phosphorus and 22.7 times more Sodium than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Frozen Carrots contain similar levels of Potassium and Water per one pound.
• Both Boiled and Drained Sprouted Peas as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sprouted Peas has 2.7 times more Energy, 2.6 times more Omega 3, 2.2 times more Carbohydrate and 9 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Sprouted Peas as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in one pound.