Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.07% 0.52g	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	34% 44.2g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	20% 14.5g	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	0.63% 0.45g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 13.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	39% 349μg	36.3% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	22.7% 0.29mg	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	49.4% 44.5mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	62.4% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	54.4% 0.49mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	52% 1.2mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 405g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Green Peas with Liquids per 1 lb

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

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

• 1 pound of Boiled Broccoli has 1.7 times more Vitamin B2, 6.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.7 times more Vitamin B9, 6.6 times more Vitamin C, 72.5 times more Vitamin E and 8.6 times more Vitamin K than Canned Green Peas with Liquids.
• While 1 lb of Canned Green Peas Solids and Liquids contains 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Green Peas with Liquids provide similar amounts of Vitamin A per one pound.
• 1 pound of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Broccoli as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Canned Green Peas with Liquids:

• 1 pound of Boiled Broccoli has 2.2 times more Calcium, 1.2 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.2 times more Selenium and 4.6 times more Sodium than Canned Green Peas with Liquids.
• While 1 lb of Canned Green Peas Solids and Liquids contains 1.8 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Green Peas with Liquids contain similar levels of Water per one pound.
• 1 pound of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 4.4 times more Omega 3 than Canned Green Peas with Liquids.
• While 1 lb of Canned Green Peas Solids and Liquids contains 1.4 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Green Peas with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.