Comparing Nutrients in 5 ounces Cooked Frozen Green Peas VS 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	3.8% 111kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	29.6% 38.4g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27.4% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	29% 0.38mg	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	21% 83.6μg	51% 204μg	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	15.6% 14mg	16.4% 14.7mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	43% 0.39mg	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% 2.15mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	27% 0.62mg	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	15.6% 109mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.05% 113g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 1.3 times more Vitamin B1 than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.4 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 C per 5 oz.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Green Peas vs Sprouted Peas:

• Boiled and Drained Frozen Green Peas have 1.7 times more Selenium, 3.6 times more Sodium and 1.3 times more Water than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 1.5 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Green Peas.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Peas contain 1.6 times more Energy, 2.5 times more Omega 3, 2.5 times more Omega 6, 1.9 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.