Comparing Nutrients in 14 ounces Boiled Green Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Green Peas	Broccoli	Recommended Dietary Allowance
Energy	11.5% 333kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	47.7% 62g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	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	2.24% 1.63g	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	% 0.52g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 0.4g	g per day for Men 19-50 years
Fiber	57.4% 22g	27% 10.3g	38g per day for Men 19-50 years
Protein	38% 21.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	62.5% 250μg	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	62.6% 56.4mg	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	3.7% 0.56mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	76.4% 6.1mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	66.3% 464mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 1.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Vitamin B5, 6.3 times more Vitamin C, 5.6 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Green 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 Green Peas vs Broccoli:

• Boiled and Drained Green Peas have 3.5 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus and 2.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Selenium and 11 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw Broccoli have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Peas have 2.5 times more Energy, 2.4 times more Carbohydrate, 3.5 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Omega 3 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.