Comparing Nutrients in 500 calories Canned Green Peas VS Boiled Sprouted Peas with Salt

Weight per 500 calories

• Canned Green Peas: 725g
• Boiled Sprouted Peas with Salt: 510g

Boiled and Drained Sprouted Peas with Salt have 1.4 times more energy per unit of mass than Canned Green Peas Solids, which is average in comparison to other foods. Canned Green Peas having low energy density.

Which food has more nutrients per 500 calories - Canned Green Peas or Boiled Sprouted Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	67% 87g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	1.3% 0.94g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 27.8g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	NA	38g per day for Men 19-50 years
Protein	57% 32g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	50.2% 0.65mg	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	79.7% 319μg	46% 184μg	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	77.3% 69.6mg	37.4% 33.7mg	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	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	11.3% 0.1mg	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	86% 6.9mg	107% 8.52mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	72% 1.66mg	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	69.4% 486mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	40.2% 1367mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	5.57% 3.06μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	36% 3.98mg	11mg per day for Men 19-50 years
Water	16% 592g	10.3% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 7.7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Peas vs Boiled Sprouted Peas with Salt:

• Canned Green Peas Solids have 5.8 times more Copper, 1.3 times more Manganese, 4 times more Phosphorus, 4 times more Selenium, 1.3 times more Zinc and 1.6 times more Water than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.7 times more Magnesium and 84.1 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of Calcium, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Canned Green Peas Solids and Boiled and Drained Sprouted Peas with Salt have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Canned Green Peas Solids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.