Comparing Nutrients in 14 ounces Boiled Podded Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Podded Peas	Broccoli	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	22% 16g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	23% 206μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	53.4% 0.69mg	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	28.8% 115μg	62.5% 250μg	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	211% 190mg	393% 354mg	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	10.3% 1.55mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	21.6% 0.19mg	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	98% 7.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	36.2% 0.83mg	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	31% 218mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Podded Peas have 1.7 times more Vitamin A and 1.8 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 2 times more Vitamin E and 4.1 times more Vitamin K than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Podded Peas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Podded Peas have 1.6 times more Copper, 2.7 times more Iron and 1.2 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium, 3.6 times more Selenium and 8.3 times more Sodium than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Raw Broccoli have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Podded Peas have 1.2 times more Energy and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Raw Broccoli have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Podded Peas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.