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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Boiled Sprouted Peas with Salt	28%	5%	67%

Macro Nutrients

	Boiled Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	17% 22g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0.8% 0.58g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 7.4g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	22.3% 89.3μg	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	22.4% 20mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	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	27.3% 2.2mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	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	23.7% 166mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3% 110g	2.85% 105g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Green Peas with Salt 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 Boiled Green Peas with Salt vs Boiled Sprouted Peas with Salt:

• 5 ounces of Boiled Green Peas with Salt have 8 times more Vitamin A, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 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 B2 and 4.5 times more Vitamin B5 than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Sprouted Peas with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Sprouted Peas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Green Peas with Salt 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 Boiled Green Peas with Salt vs Boiled Sprouted Peas with Salt:

• 5 ounces of Boiled Green Peas with Salt have 8.7 times more Copper, 1.6 times more Manganese, 4.9 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Boiled Sprouted Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Sprouted Peas with Salt contain similar levels of Calcium, Iron, Magnesium, Potassium, Sodium and Water per five ounces.
• 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 2.4 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Sprouted Peas with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Boiled Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas with Salt as well as Boiled and Drained Sprouted Peas with Salt provide inadequate amounts of Omega 6 in five ounces.