Comparing Nutrients in 1 pound Boiled Sprouted Peas VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Energy	15.3% 445kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	7.07% 1.2g	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	95% 123g	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	57% 32g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	93% 4.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	92% 1.2mg	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	163% 653μg	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	52.4% 47mg	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	11.8% 118mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	137% 1.23mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	86.4% 2mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	51% 1728mg	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	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.1% 337g	7.63% 282g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Sprouted Peas has 1.8 times more Vitamin B2 than Sprouted Peas.
• While 1 lb of Raw Sprouted Peas contains 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas provide similar amounts of Vitamin B1 per one pound.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Sprouted Peas contains 1.4 times more Calcium, 13.6 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sprouted Peas contains 1.3 times more Energy, 1.4 times more Omega 3 and 1.6 times more Carbohydrate than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in one pound.