Comparing Nutrients in 5 ounces Canned Green Peas with Liquids VS Boiled Sprouted Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	2.6% 75kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	0.2% 0.14g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	8.07% 4.52g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	11.3% 102μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	14% 0.18mg	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	10.3% 41μg	12.8% 51μg	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	15.4% 14mg	10.4% 9.36mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	3.15% 0.028mg	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	18% 1.45mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	20% 0.46mg	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	10.7% 75mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.85% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Boiled Sprouted Peas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Peas with Liquids versus 5 oz of Boiled Sprouted Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Peas with Liquids vs Boiled Sprouted Peas with Salt:

• 5 ounces of Canned Green Peas with Liquids have 14.4 times more Vitamin A and 1.5 times more Vitamin C than Boiled Sprouted Peas with Salt.
• While 5 oz of Boiled and Drained Sprouted Peas with Salt contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Sprouted Peas with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Sprouted Peas with Salt have insufficient amounts of Vitamin A
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Peas with Liquids vs Boiled Sprouted Peas with Salt:

• 5 ounces of Canned Green Peas with Liquids have 5.4 times more Copper, 2.2 times more Phosphorus and 2.2 times more Selenium than Boiled Sprouted Peas with Salt.
• While 5 oz of Boiled and Drained Sprouted Peas with Salt contain 1.4 times more Calcium, 1.6 times more Iron, 2.4 times more Magnesium, 2.7 times more Potassium and 26.6 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Boiled Sprouted Peas with Salt contain similar levels of Manganese, Zinc and Water per five ounces.
• 5 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 5 ounces of Boiled Sprouted Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Sprouted Peas with Salt contain 1.8 times more Energy, 1.7 times more Omega 3, 1.8 times more Carbohydrate and 2.2 times more Protein than Canned Green Peas Solids and Liquids.
• 5 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 3
• Both Canned Green Peas Solids and Liquids as well as Boiled and Drained Sprouted Peas with Salt provide inadequate amounts of Omega 6 in five ounces.