Comparing Nutrients in 1 kilogram Boiled Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	12% 350kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	474% 616g	130g per day for Men 19-50 years
Sugars	19% 14g	43.3% 31.4g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 27g	g per day for Men 19-50 years
Fiber	87% 33g	584% 222g	38g per day for Men 19-50 years
Protein	42.5% 24g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	108% 1.4mg	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	270% 1080μg	37.5% 150μg	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	721% 649mg	20% 18mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	40% 400mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	899% 8.1mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	517% 12mg	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	96% 670mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	317% 35mg	11mg per day for Men 19-50 years
Water	24% 893g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Split Green Peas:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 1.4 times more Vitamin B6, 7.2 times more Vitamin B9, 36.1 times more Vitamin C, 12.1 times more Vitamin E and 8.9 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 11.4 times more Vitamin B1, 2 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Split Green Peas:

• Boiled and Drained Broccoli has 8.2 times more Sodium and 10.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 13.3 times more Copper, 7.1 times more Iron, 3 times more Magnesium, 6.1 times more Manganese, 5 times more Phosphorus, 2.9 times more Potassium, 6.7 times more Selenium and 7.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Split Green Peas have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has more Fructose than Raw Split Green Peas.
• While Raw Split Green Peas contain 10.4 times more Energy, 9.5 times more Fat, 5.2 times more Saturated Fat, 1.4 times more Omega 3, 16.8 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 6.7 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.