Comparing Nutrients in 7 ounces Sprouted Peas VS Cooked Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Cooked Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Sprouted Peas	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	12% 8.65g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	31% 17.5g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	NA	105% 945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	13.3% 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	71.4% 286μg	13% 51.6μg	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	23% 20.6mg	18% 16mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	16.8% 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	56% 4.5mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	17.4% 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	46.8% 327mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.34% 124g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Peas VS Cooked Frozen Peas And Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Peas versus 7 oz of Cooked Frozen Peas And Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Peas vs Cooked Frozen Peas And Carrots:

• 7 ounces of Sprouted Peas have 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 6.3 times more Vitamin B5, 3 times more Vitamin B6, 5.5 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Frozen Peas And Carrots.
• Both Sprouted Peas and Cooked Frozen Peas And Carrots provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Peas vs Cooked Frozen Peas And Carrots:

• 7 ounces of Sprouted Peas have 1.6 times more Calcium, 3.6 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Cooked Frozen Peas And Carrots.
• While 7 oz of Boiled and Drained Frozen Peas And Carrots contain 1.8 times more Selenium, 3.4 times more Sodium and 1.4 times more Water than Raw Sprouted Peas.
• 7 ounces of Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Peas have 2.6 times more Energy, 1.7 times more Omega 3, 2.7 times more Carbohydrate and 2.8 times more Protein than Cooked Frozen Peas And Carrots.
• 7 ounces of Cooked Frozen Peas And Carrots provide inadequate amounts of Energy
• Both Raw Sprouted Peas as well as Boiled and Drained Frozen Peas And Carrots provide inadequate amounts of Omega 6 in seven ounces.