Comparing Nutrients in 500 calories Boiled Sprouted Peas VS Canned Peas And Carrots with Liquids and Salt

Weight per 500 calories

• Boiled Sprouted Peas: 510g
• Canned Peas And Carrots with Liquids and Salt: 1316g

Boiled Sprouted Peas have 2.6 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 500 calories - Boiled Sprouted Peas or Canned Peas And Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	8.13% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	86% 112g	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	69.3% 26.3g	38g per day for Men 19-50 years
Protein	64.2% 36g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	423% 3803μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	53.6% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	47.8% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	89% 1.16mg	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	46% 184μg	59.2% 237μg	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	37.4% 33.7mg	96% 87mg	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

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	151% 1.36mg	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	107% 8.52mg	123% 9.87mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	204% 4.7mg	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	17.5% 122mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	40.2% 1367mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	1.02% 15.3mg	228% 3421mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	10.3% 379g	31.3% 1160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Boiled and Drained Sprouted Peas have 2.1 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 149.1 times more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Canned Peas And Carrots Solids and Liquids with Salt contain 2.3 times more Calcium, 13.3 times more Copper, 2.8 times more Manganese, 4.9 times more Phosphorus, 3.9 times more Selenium, 223.5 times more Sodium, 1.9 times more Zinc and 3.1 times more Water than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Sprouted Peas have 1.3 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 3, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.