Comparing Nutrients in 300 calories Boiled Sprouted Peas VS Sprouted Peas

Weight per 300 calories

• Boiled Sprouted Peas: 306g
• Sprouted Peas: 242g

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

Discover which food has more nutrients per 300 calories - Boiled Sprouted Peas or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	9.22% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	3.77% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	50.5% 65.6g	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	38.5% 21.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	1.7% 15.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	49.3% 0.64mg	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	27.6% 110μg	87% 348μg	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	22.4% 20.2mg	28% 25mg	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	7.96% 79.6mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	73% 0.66mg	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	64% 5.1mg	68.3% 5.47mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	43.3% 0.99mg	46% 1.06mg	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	10.5% 73.5mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	3.34% 1.84μg	2.64% 1.45μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.2mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	6.15% 228g	4.07% 151g	3700g per day for Men 19-50 years

Boiled Sprouted Peas VS Sprouted Peas Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Sprouted Peas have 1.2 times more Vitamin B1 and 2.3 times more Vitamin B2 than Sprouted Peas.
• While 300 kcal of Raw Sprouted Peas contain 2.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas provide similar amounts of Vitamin B5 and Vitamin C per 300 calories.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Sprouted Peas have 1.5 times more Water than Sprouted Peas.
• While 300 kcal of Raw Sprouted Peas contain 10.7 times more Copper and 5.4 times more Phosphorus than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas contain similar levels of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc per 300 calories.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Sprouted Peas contain 1.3 times more Carbohydrate than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Sprouted Peas offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• Both Boiled and Drained Sprouted Peas as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in 300 calories.