Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Energy	8.62% 250kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	126% 2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	55% 40g	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	3.3% 2.4g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	73.7% 28g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	252% 2270μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	111% 1.44mg	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	178% 710μg	72.5% 290μg	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	411% 370mg	532% 479mg	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	169% 25.3mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	118% 1180mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	85.6% 0.77mg	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	159% 12.7mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	73% 1.68mg	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	117% 820mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Podded Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Boiled Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Boiled Podded Peas:

• 1 kilogram of Cooked Broccoli Raab has 4.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, 6.5 times more Vitamin E and 10.2 times more Vitamin K than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Boiled Podded Peas:

• 1 kilogram of Cooked Broccoli Raab has 2.8 times more Calcium, 2.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium, 14 times more Sodium and 1.5 times more Zinc than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 1.6 times more Iron than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Podded Peas contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 13.4 times more Omega 3 than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 2.3 times more Carbohydrate and 6.4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Podded Peas offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Podded Peas provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Podded Peas provide inadequate amounts of Energy and Omega 6 in one kilogram.