Comparing Nutrients in 100 calories Edible Podded Peas VS Brussels Sprouts

Weight per 100 calories

• Edible Podded Peas: 238g
• Brussels Sprouts: 233g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Edible Podded Peas or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Edible Podded Peas	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	13% 9.52g	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	12% 6.67g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	39% 0.51mg	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	25% 100μg	35.5% 142μg	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	159% 143mg	220% 198mg	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	6.2% 0.93mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Brussels Sprouts	Recommended Dietary Allowance
Calcium	10.2% 102mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	18% 0.16mg	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	62% 4.95mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	34% 0.78mg	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	18% 126mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	5.72% 212g	5.4% 200g	3700g per day for Men 19-50 years

Edible Podded Peas VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Edible Podded Peas or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Edible Podded Peas vs Brussels Sprouts:

• 100 calories of Edible Podded Peas have 1.5 times more Vitamin A and 2.5 times more Vitamin B5 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 2.2 times more Vitamin E and 6.9 times more Vitamin K than Raw Edible Podded Peas.
• Both Edible Podded Peas and Brussels Sprouts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• Both Raw Edible Podded Peas as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Edible Podded Peas vs Brussels Sprouts:

• 100 calories of Edible Podded Peas have 1.5 times more Iron than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.3 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium, 6.1 times more Sodium and 1.5 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Brussels Sprouts contain similar levels of Calcium, Copper, Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Edible Podded Peas have 1.9 times more Sugars than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 7.4 times more Omega 3 and 1.4 times more Fiber than Raw Edible Podded Peas.
• Both Edible Podded Peas and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Edible Podded Peas as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.