Comparing Nutrients in 100 grams Canned Green Peas Rinsed VS Boiled Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	2.45% 71kcal	3.38% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	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	NA	38g per day for Men 19-50 years
Protein	7.73% 4.33g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	NA	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.85% 0.13mg	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	7.5% 30μg	9% 36μg	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	10.3% 9.3mg	7.33% 6.6mg	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

	Canned Green Peas Rinsed	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.22% 0.02mg	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	13.6% 1.1mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	9.65% 0.22mg	14% 0.33mg	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	9.3% 65mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.2% 82g	2% 74.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Boiled Sprouted Peas per 100 g

Compare the macro and micronutrient content in 100 g of Canned Green Peas Rinsed versus 100 g of Boiled Sprouted Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Green Peas Rinsed vs Boiled Sprouted Peas:

• 100 grams of Canned Green Peas Rinsed have 1.4 times more Vitamin C than Boiled Sprouted Peas.
• While 100 g of Boiled and Drained Sprouted Peas contain 3.2 times more Vitamin B1 and 7.1 times more Vitamin B2 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Sprouted Peas provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Green Peas Rinsed vs Boiled Sprouted Peas:

• 100 grams of Canned Green Peas Rinsed have 5.4 times more Copper, 2.7 times more Phosphorus and 77 times more Sodium than Boiled Sprouted Peas.
• While 100 g of Boiled and Drained Sprouted Peas contain 1.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Sprouted Peas contain similar levels of Calcium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Green Peas Rinsed have 1.9 times more Omega 3 and 1.9 times more Omega 6 than Boiled Sprouted Peas.
• While 100 g of Boiled and Drained Sprouted Peas contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Green Peas, Rinsed Solids.
• 100 grams of Boiled Sprouted Peas provide inadequate amounts of Omega 6