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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	44% 32g	19% 14g	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	1.38% 1g	10.2% 7.4g	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	% 0.8g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 29.5g	% 0.8g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	53.8% 30g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	154% 2mg	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	60% 240μg	270% 1080μg	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	86.7% 78mg	721% 649mg	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	1.33% 0.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	161% 13mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	84.3% 1.94mg	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	90% 630mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 851g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 5.1 times more Vitamin B2, 6.8 times more Vitamin B5, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9, 8.3 times more Vitamin C, 72.5 times more Vitamin E and 6.8 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Broccoli provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.6 times more Copper, 1.9 times more Iron, 4.5 times more Sodium and 1.6 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2 times more Calcium and 2.8 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Broccoli contain similar levels of Magnesium, Manganese, Phosphorus, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.7 times more Energy, 1.5 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2.8 times more Omega 3 than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Boiled Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in one kilogram.