Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Broccoli Raab	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	126% 2g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	81.5% 106g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	44% 32g	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	1.38% 1g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 29.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	252% 2270μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	50% 0.65mg	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	60% 240μg	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	86.7% 78mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	110% 0.99mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	92% 2.1mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Green Peas with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Canned Green Peas with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Canned Green Peas with Liquids and Salt:

• 1 kilogram of Cooked Broccoli Raab has 3 times more Vitamin A, 2.2 times more Vitamin B1, 5.8 times more Vitamin B2, 2 times more Vitamin B3, 4.9 times more Vitamin B5, 3.4 times more Vitamin B6, 3 times more Vitamin B9, 4.7 times more Vitamin C, 126.5 times more Vitamin E and 12.4 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Cooked Broccoli Raab as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Canned Green Peas with Liquids and Salt:

• 1 kilogram of Cooked Broccoli Raab has 5.9 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 1.3 times more Copper, 3.3 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Green Peas with Liquids and Salt contain similar levels of Iron, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 4.7 times more Omega 3 and 1.3 times more Protein than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 2.3 times more Energy, 3.4 times more Carbohydrate and 5.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Green Peas with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in one kilogram.