Comparing Nutrients in 1 pound Boiled Sprouted Peas VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Sprouted Peas	Cauliflower	Recommended Dietary Allowance
Energy	15.3% 445kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	57% 32g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Cauliflower	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.1% 337g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Peas VS Cauliflower per 1 lb

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

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

• 1 pound of Boiled Sprouted Peas has 4.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• Both Boiled and Drained Sprouted Peas as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sprouted Peas vs Cauliflower:

• 1 pound of Boiled Sprouted Peas has 4 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese and 2.9 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2 times more Copper, 1.8 times more Phosphorus and 10 times more Sodium than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cauliflower contain similar levels of Calcium, Potassium and Water per one pound.
• Both Boiled and Drained Sprouted Peas as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sprouted Peas has 3.9 times more Energy, 3 times more Omega 3, 3.4 times more Carbohydrate and 3.7 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Sprouted Peas as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.