Comparing Nutrients in 300 calories Canned Green Peas VS Boiled Sprouted Peas with Salt

Weight per 300 calories

• Canned Green Peas: 435g
• Boiled Sprouted Peas with Salt: 306g

Boiled and Drained Sprouted Peas with Salt have 1.4 times more energy per unit of mass than Canned Green Peas Solids, which is average in comparison to other foods. Canned Green Peas having low energy density.

Discover which food has more nutrients per 300 calories - Canned Green Peas or Boiled Sprouted Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.78% 0.57g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	34.3% 19.2g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	13% 117μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	30% 0.39mg	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	48% 191μg	27.6% 110μg	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	46.4% 41.7mg	22.4% 20.2mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.5% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	8.7% 87mg	7.96% 79.6mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	6.8% 0.061mg	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	51.6% 4.13mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	43.3% 0.99mg	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	41.6% 291mg	10.5% 73.5mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	9.6% 355g	6.15% 228g	3700g per day for Men 19-50 years

Canned Green Peas VS Boiled Sprouted Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Peas or Boiled Sprouted Peas with Salt?

Lets compare vitamin content per 300 calories of Canned Green Peas vs Boiled Sprouted Peas with Salt:

• 300 calories of Canned Green Peas have 7.7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sprouted Peas with Salt.
• While 300 kcal of Boiled and Drained Sprouted Peas with Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled Sprouted Peas with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Sprouted Peas with Salt have insufficient amounts of Vitamin A
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Green Peas vs Boiled Sprouted Peas with Salt:

• 300 calories of Canned Green Peas have 5.8 times more Copper, 1.3 times more Manganese, 4 times more Phosphorus, 4 times more Selenium, 1.3 times more Zinc and 1.6 times more Water than Boiled Sprouted Peas with Salt.
• While 300 kcal of Boiled and Drained Sprouted Peas with Salt contain 1.7 times more Magnesium and 84.1 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Boiled Sprouted Peas with Salt contain similar levels of Calcium, Iron and Potassium per 300 calories.
• 300 calories of Boiled Sprouted Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Canned Green Peas and Boiled Sprouted Peas with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt provide inadequate amounts of Omega 6 in 300 calories.