Comparing Nutrients in 14 ounces Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.3% 270kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	22% 28.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	7.6% 5.5g	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	0.27% 0.2g	4.05% 2.94g	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	% 0.67g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0.32g	g per day for Men 19-50 years
Fiber	51% 19.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	19% 171μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61% 0.79mg	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	30.8% 123μg	107% 429μg	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	18.5% 16.7mg	286% 258mg	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% 1.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	58.5% 4.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	33.5% 0.77mg	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	38% 266mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Broccoli:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 1.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3.5 times more Vitamin B9, 15.5 times more Vitamin C, 3.8 times more Vitamin E and 3.8 times more Vitamin K than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Broccoli:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 1.7 times more Copper, 1.8 times more Iron, 6.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium and 2.8 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 1.9 times more Energy, 6 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 and 14.8 times more Fructose than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.