Comparing Nutrients in 14 ounces Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	4.65% 135kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	188% 245g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17% 12.5g	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	3.72% 2.7g	0% 0g	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	% 1.94g	% 1.75g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 10.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	232% 88g	38g per day for Men 19-50 years
Protein	20% 11g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	42.7% 0.56mg	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	62.5% 250μg	15% 59.5μg	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	393% 354mg	7.94% 7.14mg	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	20.6% 3.1mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	18.7% 187mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	357% 3.2mg	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	36.2% 2.9mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	205% 4.72mg	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	37.4% 262mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	126% 14mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Split Green Peas:

• Raw Broccoli has 4.4 times more Vitamin A, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, 49.6 times more Vitamin C, 6.5 times more Vitamin E and 6.4 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Split Green Peas:

• Raw Broccoli has 6.6 times more Sodium and 10.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 16.5 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 5.7 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium, 4.3 times more Selenium and 8.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Split Green Peas have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas contain 10.7 times more Energy, 10.5 times more Fat, 3.6 times more Saturated Fat, 2.6 times more Omega 3, 17.5 times more Omega 6, 9.3 times more Carbohydrate, 1.8 times more Sugars, 8.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.