Comparing Nutrients in 5 ounces Sprouted Peas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sprouted Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	NA	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	51% 204μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.4% 14.7mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	NA	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	40% 3.2mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	33.4% 234mg	NA	700mg per day for Men 19-50 years
Potassium	16% 540mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	NA	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Peas VS Frozen Roasted Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Sprouted Peas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sprouted Peas have 6.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Sprouted Peas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sprouted Peas have 2.4 times more Calcium and 4.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 14.9 times more Sodium than Raw Sprouted Peas.
• Both Sprouted Peas and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Peas have 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Sprouted Peas and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.