Comparing Nutrients in 100 grams Sprouted Peas VS Boiled Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Sprouted Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	4.28% 124kcal	3.38% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	21% 27g	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	15.7% 8.8g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	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	18.8% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	36% 144μg	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	11.6% 10.4mg	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

	Sprouted Peas	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	28.3% 2.26mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	23.6% 165mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	2% 74.4g	3700g per day for Men 19-50 years

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

• Raw Sprouted Peas have 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Peas.
• While Boiled and Drained Sprouted Peas contain 1.8 times more Vitamin B2 than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Boiled and Drained Sprouted Peas have similar amounts of Vitamin B1 per 100 g.
• Both Raw Sprouted Peas as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sprouted Peas vs Boiled Sprouted Peas:

• Raw Sprouted Peas have 1.4 times more Calcium, 13.6 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium, 6.7 times more Sodium and 1.3 times more Zinc than Boiled and Drained Sprouted Peas.
• Both Raw Sprouted Peas and Boiled and Drained Sprouted Peas have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Peas have 1.3 times more Energy, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Sprouted Peas.
• Both Raw Sprouted Peas as well as Boiled and Drained Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.