Comparing Nutrients in 1 kilogram Split Green Peas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Energy	126% 3640kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	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	474% 616g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	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	0% 0g	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	% 4.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.8g	g per day for Men 19-50 years
Fiber	584% 222g	87% 33g	38g per day for Men 19-50 years
Protein	413% 231g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	37.5% 150μg	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	20% 18mg	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	8% 1.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	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	591% 47.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	517% 12mg	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	477% 3340mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.35% 87g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Split Green Peas vs Boiled Broccoli:

• Raw Split Green Peas have 11.4 times more Vitamin B1, 2 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 1.4 times more Vitamin B6, 7.2 times more Vitamin B9, 36.1 times more Vitamin C, 12.1 times more Vitamin E and 8.9 times more Vitamin K than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Split Green Peas vs Boiled Broccoli:

• Raw Split Green Peas have 13.3 times more Copper, 7.1 times more Iron, 3 times more Magnesium, 6.1 times more Manganese, 5 times more Phosphorus, 2.9 times more Potassium, 6.7 times more Selenium and 7.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium and 10.3 times more Water than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled and Drained Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Split Green Peas have 10.4 times more Energy, 9.5 times more Fat, 5.2 times more Saturated Fat, 1.4 times more Omega 3, 16.8 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 6.7 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fructose than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.