Comparing Nutrients in 14 ounces Broccoli VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Energy	4.65% 135kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.2% 0.54g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	16% 11.5g	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	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	86.7% 33g	38g per day for Men 19-50 years
Protein	20% 11g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	14.7% 0.19mg	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	64.5% 258μg	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	1.76% 1.6mg	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	20.6% 3.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	80% 0.72mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	68.3% 1.57mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.45% 276g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 3.6 times more Vitamin B6, 223 times more Vitamin C, 26 times more Vitamin E and 20.3 times more Vitamin K than Boiled Split Peas.
• While Boiled Split Peas contain 2.7 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled Split Peas have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 3.4 times more Calcium, 4.2 times more Selenium, 16.5 times more Sodium and 1.3 times more Water than Boiled Split Peas.
• While Boiled Split Peas contain 3.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Split Peas have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.3 times more Omega 3 than Boiled Split Peas.
• While Boiled Split Peas contain 3.5 times more Energy, 3.2 times more Carbohydrate, 1.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Split Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.