Comparing Nutrients in 1 kilogram Broccoli Raab VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Broccoli Raab	Edible Podded Peas	Recommended Dietary Allowance
Energy	7.6% 220kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	146% 1310μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	123% 1.6mg	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	208% 830μg	105% 420μg	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	224% 202mg	667% 600mg	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	108% 16mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Edible Podded Peas	Recommended Dietary Allowance
Calcium	108% 1080mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	87.8% 0.79mg	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	268% 21.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	106% 2.44mg	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	104% 730mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Edible Podded Peas per 1 kg

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

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

• 1 kilogram of Broccoli Raab has 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9, 4.2 times more Vitamin E and 9 times more Vitamin K than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 2.3 times more Vitamin B5 and 3 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Edible Podded Peas provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Raw Broccoli Raab as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Broccoli Raab has 2.5 times more Calcium, 1.6 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Sodium and 2.9 times more Zinc than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 1.9 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Edible Podded Peas contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• Both Raw Broccoli Raab as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 14.5 times more Omega 3 than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 2.6 times more Carbohydrate and 10.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Edible Podded Peas offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Edible Podded Peas provide inadequate amounts of Energy and Omega 6 in one kilogram.