Comparing Nutrients in 1 kilogram Green Peas VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Green Peas	Cauliflower	Recommended Dietary Allowance
Energy	28% 810kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	26.3% 19g	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	5.38% 3.9g	13.4% 9.7g	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	% 1.2g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 50g	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	52.6% 20g	38g per day for Men 19-50 years
Protein	97% 54.2g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cauliflower	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	142% 1.84mg	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	163% 650μg	143% 570μg	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	444% 400mg	536% 482mg	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	8.67% 1.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cauliflower	Recommended Dietary Allowance
Calcium	25% 250mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	184% 14.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	67.4% 1.55mg	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	154% 1080mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Green Peas vs Cauliflower:

• 1 kilogram of Green Peas has more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.6 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 6.4 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Cauliflower provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Green Peas vs Cauliflower:

• 1 kilogram of Green Peas has 4.5 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 4.6 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 6 times more Sodium than Raw Green Peas.
• Both Green Peas and Cauliflower contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Peas has 3.2 times more Energy, 2.3 times more Omega 3, 2.9 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.