Comparing Nutrients in 500 calories Cooked Frozen Green Peas VS Sprouted Peas

Weight per 500 calories

• Cooked Frozen Green Peas: 641g
• Sprouted Peas: 403g

Raw Sprouted Peas have 1.6 times more energy per unit of mass than Boiled and Drained Frozen Green Peas, which is average in comparison to other foods. Cooked Frozen Green Peas having average energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Green Peas or Sprouted Peas?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	84% 109g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	1.15% 0.83g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	76% 29g	NA	38g per day for Men 19-50 years
Protein	59% 33g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	74.8% 673μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	82% 1.07mg	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	95% 378μg	145% 581μg	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	70.5% 63.5mg	46.6% 42mg	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	1.3% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	74.8% 0.67mg	122% 1.1mg	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	122% 9.74mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	76.8% 1.77mg	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	70.5% 494mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	5.38% 80.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38.5% 4.23mg	11mg per day for Men 19-50 years
Water	13.8% 510g	6.8% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 2 times more Vitamin B1 and 1.5 times more Vitamin C than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 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 Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Sprouted Peas have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 2.6 times more Selenium, 5.7 times more Sodium and 2 times more Water than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 1.6 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Sprouted Peas have similar amounts of Calcium, Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sprouted Peas contain 1.6 times more Omega 3 and 1.6 times more Omega 6 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Sprouted Peas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.