Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Boiled Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	24.6% 32g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	25% 18g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	39% 349μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	50.2% 0.65mg	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	122% 490μg	33% 132μg	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	327% 294mg	241% 217mg	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	44% 6.58mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	18% 181mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	33% 0.76mg	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	43.4% 304mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled Podded Peas:

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 1.4 times more Vitamin C, 3.7 times more Vitamin E and 5.6 times more Vitamin K than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 2 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Podded Peas have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled Podded Peas:

• Boiled and Drained Broccoli has 1.2 times more Phosphorus, 1.2 times more Potassium, 2.3 times more Selenium, 10.3 times more Sodium and 1.2 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 1.3 times more Copper and 2.9 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Podded Peas have similar amounts of Calcium, Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 7.9 times more Omega 3 than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 2.9 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Podded Peas have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.