Comparing Nutrients in 300 calories Sprouted Peas VS Canned Peas And Carrots with Liquids and Salt

Weight per 300 calories

• Sprouted Peas: 242g
• Canned Peas And Carrots with Liquids and Salt: 790g

Sprouted Peas have 3.3 times more energy per 100g than Canned Peas And Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Peas And Carrots Solids and Liquids with Salt having low energy density.

Which food has more nutrients per 300 calories - Sprouted Peas or Canned Peas And Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	51.5% 67g	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	41.6% 15.8g	38g per day for Men 19-50 years
Protein	38% 21.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	53.4% 0.69mg	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	87% 348μg	35.5% 142μg	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	28% 25mg	58% 52mg	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

	Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.7% 87mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	90% 0.81mg	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	68.3% 5.47mg	74% 5.92mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	123% 2.8mg	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	57% 399mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	2.64% 1.45μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	137% 2053mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	4.07% 151g	19% 696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Raw Sprouted Peas have 1.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 2.1 times more Vitamin C than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Raw Sprouted Peas have 1.2 times more Magnesium than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 2.1 times more Calcium, 2.7 times more Manganese, 4.9 times more Selenium, 42.4 times more Sodium, 1.8 times more Zinc and 4.6 times more Water than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Copper, Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Peas have 1.2 times more Protein than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 1.3 times more Omega 6 than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.