Comparing Nutrients in 7 ounces Boiled Sprouted Peas VS Canned Peas And Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25% 14g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	63.7% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	13.4% 0.17mg	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% 71.4μg	8.93% 35.7μg	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	14.6% 13mg	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	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

	Boiled Sprouted Peas	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	22.7% 0.2mg	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	41.4% 3.3mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	31% 0.71mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4% 148g	4.73% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Boiled and Drained Sprouted Peas have 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 57.8 times more Vitamin A than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 7 oz.
• Both Boiled and Drained Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sprouted Peas vs Canned Peas And Carrots with Liquids and Salt:

• Boiled and Drained Sprouted Peas have 2.2 times more Iron, 2.9 times more Magnesium, 2.7 times more Potassium and 1.3 times more Zinc than Canned Peas And Carrots Solids and Liquids with Salt.
• While Canned Peas And Carrots Solids and Liquids with Salt contain 5.2 times more Copper, 1.9 times more Phosphorus, 1.5 times more Selenium and 86.7 times more Sodium than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Canned Peas And Carrots Solids and Liquids with Salt have similar amounts of Calcium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Sprouted Peas have 2.6 times more Energy, 2 times more Omega 3, 1.9 times more Omega 6, 2 times more Carbohydrate and 3.2 times more Protein than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Sprouted Peas as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.