Comparing Nutrients in 1 kilogram Canned Green Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Green Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	23.8% 690kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	22% 28.5g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	5.24% 3.8g	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	1.8% 1.3g	2.34% 1.7g	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	% 1.1g	% 1g	g per day for Men 19-50 years
Sucrose	% 38.3g	% 1.1g	g per day for Men 19-50 years
Fiber	108% 41g	71% 27g	38g per day for Men 19-50 years
Protein	79% 44.2g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	30% 270μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	132% 1.7mg	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	110% 440μg	208% 830μg	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	107% 96mg	224% 202mg	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	2% 0.3mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 200mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	46.7% 0.42mg	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	119% 9.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	22% 817g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Green Peas vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 4.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 2.1 times more Vitamin C, 54 times more Vitamin E and 10.5 times more Vitamin K than Canned Green Peas Solids.
• 1 kilogram of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas vs Broccoli Raab:

• 1 kilogram of Canned Green Peas has 2 times more Copper and 1.7 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.4 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 16.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas and Broccoli Raab contain similar levels of Phosphorus, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas has 3.1 times more Energy, 4.4 times more Carbohydrate, 10.9 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.1 times more Omega 3 than Canned Green Peas Solids.
• 1 kilogram of Canned Green Peas provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Green Peas Solids as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.