Comparing Nutrients in 300 calories Sprouted Peas VS Boiled Sprouted Peas

Weight per 300 calories

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

Sprouted Peas have 1.3 times more energy per 100g than Boiled Sprouted Peas. It has average energy density when compared to other foods. Boiled and Drained Sprouted Peas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Sprouted Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	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	50.5% 65.6g	40.2% 52.3g	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% 21.3g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

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

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

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

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

• Raw Sprouted Peas have 10.7 times more Copper, 5.4 times more Phosphorus and 5.3 times more Sodium than Boiled and Drained Sprouted Peas.
• While Boiled and Drained Sprouted Peas contain 1.3 times more Selenium and 1.5 times more Water than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Boiled and Drained Sprouted Peas have similar amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Peas have 1.3 times more Carbohydrate than Boiled and Drained Sprouted Peas.
• Both Raw Sprouted Peas and Boiled and Drained Sprouted Peas have similar amounts of Energy, Omega 3, Omega 6 and Protein per 300 kcal.
• Both Raw Sprouted Peas as well as Boiled and Drained Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.