Comparing Nutrients in 300 calories Frozen Green Peas VS Boiled Sprouted Peas

Weight per 300 calories

• Frozen Green Peas: 390g
• Boiled Sprouted Peas: 306g

Boiled and Drained Sprouted Peas have 1.3 times more energy per unit of mass than Frozen Green Peas, Unprepared, which is average in comparison to other foods. Frozen Green Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	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	41% 53g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	1.34% 0.97g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	NA	38g per day for Men 19-50 years
Protein	36.3% 20.3g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	44.6% 401μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	51.6% 206μg	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	78% 70mg	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	0.52% 0.078mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	7.96% 79.6mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	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	74.5% 5.96mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	57% 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	45.6% 319mg	10.5% 73.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.61% 9.2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	8.42% 312g	6.15% 228g	3700g per day for Men 19-50 years

Frozen Green Peas VS Boiled Sprouted Peas Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Frozen Green Peas vs Boiled Sprouted Peas:

• 300 calories of Frozen Green Peas have 26.2 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B3, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Sprouted Peas.
• While 300 kcal of Boiled and Drained Sprouted Peas contain 2.2 times more Vitamin B2 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Green Peas vs Boiled Sprouted Peas:

• 300 calories of Frozen Green Peas have 7.9 times more Copper, 1.3 times more Manganese, 4.3 times more Phosphorus, 4 times more Selenium, 45.8 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Boiled Sprouted Peas.
• While 300 kcal of Boiled and Drained Sprouted Peas contain 1.4 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas contain similar levels of Calcium, Iron and Magnesium per 300 calories.
• 300 calories of Boiled Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

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