Comparing Nutrients in 7 ounces Cooked Frozen Green Peas with Salt VS Boiled Sprouted Peas with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Energy	5.34% 155kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.28% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	26% 34g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Vitamin A	23% 208μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	19.5% 0.25mg	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	29.3% 117μg	18% 71.4μg	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% 19.6mg	14.6% 13mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Boiled Sprouted Peas with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	4.4% 0.04mg	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	37.7% 3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	28% 0.64mg	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	22% 153mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Green Peas with Salt vs Boiled Sprouted Peas with Salt:

• Boiled Frozen Green Peas, drained with Salt have 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 with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 2.9 times more Vitamin B2 and 4.8 times more Vitamin B5 than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Boiled and Drained Sprouted Peas with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Green Peas with Salt vs Boiled Sprouted Peas with Salt:

• Boiled Frozen Green Peas, drained with Salt have 5.3 times more Copper, 3.2 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Sodium than Boiled and Drained Sprouted Peas with Salt.
• While Boiled and Drained Sprouted Peas with Salt contain 1.9 times more Magnesium and 2.4 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Boiled and Drained Sprouted Peas with Salt have similar amounts of Calcium, Iron, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Sprouted Peas with Salt contain 1.3 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Boiled and Drained Sprouted Peas with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Boiled and Drained Sprouted Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.