Comparing Nutrients in 7 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	5.34% 155kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.1% 0.53g	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	41.4% 53.8g	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	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	23% 208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	60% 0.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	37.8% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	22.2% 756mg	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	9.53% 143mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.26% 158g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Boiled and Drained Frozen Green Peas as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.