Comparing Nutrients in 5 ounces Frozen Green Peas VS Boiled Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	3.76% 109kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	15% 19.3g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	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	0.49% 0.35g	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	% 6.52g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	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	11% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	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	18.8% 75μg	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	28.3% 25.5mg	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	33% 39.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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% 2.17mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	16.6% 116mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	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	10.2% 153mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.85% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Peas VS Boiled Sprouted Peas per 5 oz

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

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

• 5 ounces of Frozen Green Peas have 20.6 times more Vitamin A, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Sprouted Peas.
• While 5 oz of Boiled and Drained Sprouted Peas contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Green Peas have 6.2 times more Copper, 3.4 times more Phosphorus, 3.2 times more Selenium and 36 times more Sodium than Boiled Sprouted Peas.
• While 5 oz of Boiled and Drained Sprouted Peas contain 1.6 times more Magnesium and 1.8 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Boiled Sprouted Peas contain similar levels of Calcium, Iron, Manganese, Zinc and Water per five ounces.
• 5 ounces of Boiled Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Sprouted Peas contain 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Sprouted Peas provide inadequate amounts of Omega 6 in five ounces.