Comparing Nutrients in 14 ounces Edible Podded Peas VS 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	5.75% 167kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	22% 16g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	27% 10.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	24% 214μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	67% 0.87mg	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	41.7% 167μg	60.5% 242μg	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	265% 238mg	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Brussels Sprouts	Recommended Dietary Allowance
Calcium	17% 171mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	31% 0.28mg	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	103% 8.26mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	58% 1.34mg	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	30% 210mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Edible Podded Peas versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Edible Podded Peas vs Brussels Sprouts:

• 14 ounces of Edible Podded Peas have 1.4 times more Vitamin A and 2.4 times more Vitamin B5 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 2.3 times more Vitamin E and 7.1 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 14 ounces.
• Both Raw Edible Podded Peas as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Edible Podded Peas vs Brussels Sprouts:

• 14 ounces of Edible Podded Peas have 1.5 times more Iron than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.6 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 14 ounces.
• 14 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Edible Podded Peas have 1.8 times more Sugars than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 7.6 times more Omega 3 and 1.5 times more Fiber than Raw Edible Podded Peas.
• Both Edible Podded Peas and Brussels Sprouts offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces 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 Energy and Omega 6 in 14 ounces.