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

Weight per 500 calories

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

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.

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

Vitamins

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

Minerals

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

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

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

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

• Raw 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 Boiled and Drained Frozen Green Peas.
• While 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 Raw Sprouted Peas and Boiled and Drained Frozen Green Peas have similar amounts of Calcium, Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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