Comparing Nutrients in 1 kilogram Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	11.7% 340kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	474% 616g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 27g	g per day for Men 19-50 years
Fiber	68.4% 26g	584% 222g	38g per day for Men 19-50 years
Protein	50.4% 28g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	47% 470mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	899% 8.1mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs Split Green Peas:

• Raw Broccoli has 4.4 times more Vitamin A, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, 49.6 times more Vitamin C, 6.5 times more Vitamin E and 6.4 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw 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 Broccoli vs Split Green Peas:

• Raw Broccoli has 6.6 times more Sodium and 10.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 16.5 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 5.7 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium, 4.3 times more Selenium and 8.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Split Green Peas have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Split Green Peas contain 10.7 times more Energy, 10.5 times more Fat, 3.6 times more Saturated Fat, 2.6 times more Omega 3, 17.5 times more Omega 6, 9.3 times more Carbohydrate, 1.8 times more Sugars, 8.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.