Comparing Nutrients in 7 ounces Sprouted Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sprouted Peas	Potato Skin	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	31% 17.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	36.5% 0.47mg	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	8.43% 33.7μg	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	23% 20.6mg	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.34% 124g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Peas VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Peas vs Potato Skin:

• 7 ounces of Sprouted Peas have 10.7 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B3, 3.4 times more Vitamin B5 and 8.5 times more Vitamin B9 than Potato Skin.
• Both Sprouted Peas and Potato Skin provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sprouted Peas as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Peas vs Potato Skin:

• 7 ounces of Sprouted Peas have 2.4 times more Magnesium, 4.3 times more Phosphorus and 3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Raw Sprouted Peas.
• Both Sprouted Peas and Potato Skin contain similar levels of Calcium and Potassium per seven ounces.
• Both Raw Sprouted Peas as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Peas have 2.1 times more Energy, 6.1 times more Omega 3, 2.2 times more Carbohydrate and 3.4 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Sprouted Peas as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Peas VS Potato Skin

What are the health benefits of Sprouted Peas compared to Potato Skin?

Sprouted peas are a great source of plant-based protein, fiber, vitamins, and minerals. They also contain enzymes that aid in digestion and may help reduce inflammation. Potato skins, on the other hand, are high in fiber, vitamins, and minerals, but they also contain anti-nutrients that can interfere with nutrient absorption. Overall, both can be part of a healthy diet, but sprouted peas offer more protein and digestive benefits.

Can I lose weight easier by eating more Sprouted Peas or Potato Skin?

Both sprouted peas and potato skins can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, sprouted peas are lower in calories and higher in protein compared to potato skins, making them a more nutrient-dense option for weight loss. Including a variety of plant-based foods in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

Should I eat more Sprouted Peas or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based protein sources. Both sprouted peas and potato skins can contribute to muscle growth, but sprouted peas are a higher protein source and contain all essential amino acids needed for muscle repair and growth. Therefore, incorporating more sprouted peas into your diet may be more beneficial for muscle development.

What is the environmental impact of producing Sprouted Peas compared to Potato Skin?

Producing sprouted peas typically has a lower environmental impact compared to potato skins. Peas require less water, land, and energy to grow, and they also have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Additionally, peas have a lower carbon footprint compared to potatoes, making them a more sustainable choice for the environment.