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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Broccoli Raab	Recommended Dietary Allowance
Energy	7.82% 227kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11% 100μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	59.7% 0.78mg	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	33% 132μg	94% 376μg	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	58% 52mg	102% 92mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	21% 0.19mg	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	68% 5.44mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	78% 1.8mg	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	35% 245mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Raw Broccoli Raab contains 6 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 1 pound of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Seasoned Canned Green Peas with Liquids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Seasoned Canned Green Peas with Liquids has 2.4 times more Copper, 1.3 times more Selenium and 7.7 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Broccoli Raab contain similar levels of Zinc and Water per one pound.
• 1 pound of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seasoned Canned Green Peas with Liquids has 3.2 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.9 times more Omega 3 and 1.4 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Seasoned Canned Green Peas with Liquids as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.