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

Weight per 300 calories

• Sprouted Peas: 242g
• Cooked Frozen Green Peas: 385g

Sprouted Peas have 1.6 times more energy per 100g than Cooked Frozen Green Peas. It has average energy density when compared to other foods. Boiled and Drained Frozen Green Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	2.38% 0.4g	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	42% 55g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	0.69% 0.5g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	45.5% 17.3g	38g per day for Men 19-50 years
Protein	38% 21.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	33.4% 0.43mg	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	56.7% 227μg	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	42.3% 38mg	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	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	77% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	8.7% 87mg	9.23% 92mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	45% 0.4mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	46.7% 1.07mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.64% 1.45μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	4.07% 151g	8.27% 306g	3700g per day for Men 19-50 years

Sprouted Peas VS Cooked Frozen Green Peas Nutrients Per 300 Kcal

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

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

• 300 calories of Sprouted Peas have 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Frozen Green Peas.
• While 300 kcal of Boiled and Drained Frozen Green Peas contain 2 times more Vitamin B1 and 1.5 times more Vitamin C than Raw Sprouted Peas.
• Both Sprouted Peas and Cooked Frozen Green Peas provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Sprouted Peas have 1.6 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Cooked Frozen Green Peas.
• While 300 kcal of Boiled and Drained Frozen Green Peas contain 2.6 times more Selenium, 5.7 times more Sodium and 2 times more Water than Raw Sprouted Peas.
• Both Sprouted Peas and Cooked Frozen Green Peas contain similar levels of Calcium, Iron, Manganese and Zinc per 300 calories.
• 300 calories of Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Peas have 1.6 times more Omega 3 than Cooked Frozen Green Peas.
• Both Sprouted Peas and Cooked Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in 300 calories.