Comparing Nutrients in 1 pound Edible Podded Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Edible Podded Peas	Broccoli	Recommended Dietary Allowance
Energy	6.57% 191kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	10.6% 7.7g	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	NA	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	61% 0.79mg	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	47.6% 191μg	71.4% 286μg	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	302% 272mg	450% 405mg	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	11.8% 1.77mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	118% 9.43mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	41.4% 0.95mg	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	34.3% 240mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Edible Podded Peas have 1.7 times more Vitamin A, 2.1 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B9, 1.5 times more Vitamin C, 2 times more Vitamin E and 4.1 times more Vitamin K than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Edible Podded Peas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Edible Podded Peas have 1.6 times more Copper and 2.8 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium, 3.6 times more Selenium, 8.3 times more Sodium and 1.5 times more Zinc than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Broccoli have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Edible Podded Peas have 1.2 times more Energy and 2.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Broccoli have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Edible Podded Peas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.