Comparing Nutrients in 1 pound Canned Green Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Energy	10.8% 313kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	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	44% 57g	23% 30g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.81% 0.59g	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	% 0.5g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0.45g	g per day for Men 19-50 years
Fiber	49% 18.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	36% 20g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	50% 200μg	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	48.4% 43.5mg	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	0.91% 0.14mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	54% 4.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	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	43.4% 304mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10% 371g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids have 1.7 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 4.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9, 9.3 times more Vitamin C, 26 times more Vitamin E and 4.7 times more Vitamin K than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Broccoli have similar amounts of Vitamin A and Vitamin B3 per 1 lb.
• Both Canned Green Peas Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Green Peas Solids have 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Calcium, 1.8 times more Potassium, 1.5 times more Selenium and 16.5 times more Sodium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Broccoli have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Green Peas Solids have 2 times more Energy, 1.9 times more Carbohydrate, 2.4 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.