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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	18% 10g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.3% 0.16mg	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	12.8% 51μg	21% 83.6μg	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	10.4% 9.36mg	15.6% 14mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	16.5% 0.15mg	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	29.6% 2.37mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17% 0.4mg	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	4.86% 34mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.85% 105g	3.05% 113g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Sprouted Peas have 2.9 times more Vitamin B2 and 4.8 times more Vitamin B5 than Cooked Frozen Green Peas.
• While 5 oz of Boiled and Drained Frozen Green Peas contain 21 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Sprouted Peas have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Peas as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Sprouted Peas have 1.9 times more Magnesium and 2.4 times more Potassium than Cooked Frozen Green Peas.
• While 5 oz of Boiled and Drained Frozen Green Peas contain 5.3 times more Copper, 3.2 times more Phosphorus and 24 times more Sodium than Boiled and Drained Sprouted Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas contain similar levels of Calcium, Iron, Manganese, Zinc and Water per five ounces.
• Both Boiled and Drained Sprouted Peas as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Peas have 1.3 times more Energy, 1.9 times more Omega 3 and 1.4 times more Protein than Cooked Frozen Green Peas.
• Both Boiled Sprouted Peas and Cooked Frozen Green Peas offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Peas as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in five ounces.