Comparing Nutrients in 1 pound Green Peas VS Broccoli

Macros Ratio

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

Macro Nutrients

	Green Peas	Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	50.4% 65.5g	23% 30g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	2.44% 1.77g	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	% 0.54g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 0.45g	g per day for Men 19-50 years
Fiber	68% 26g	31% 11.8g	38g per day for Men 19-50 years
Protein	44% 24.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	19% 172μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	73.7% 295μg	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	202% 181mg	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	3.93% 0.59mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	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	83.3% 6.67mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	70% 490mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.67% 358g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 1.2 times more Vitamin A, 3.7 times more Vitamin B1 and 3.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Vitamin B5, 2.2 times more Vitamin C, 6 times more Vitamin E and 4.1 times more Vitamin K than Raw Green Peas.
• Both Raw Green Peas and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Green Peas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Peas vs Broccoli:

• Raw Green Peas have 3.6 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 1.3 times more Potassium, 1.4 times more Selenium and 6.6 times more Sodium than Raw Green Peas.
• Both Raw Green Peas and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Peas have 2.4 times more Energy, 2.2 times more Carbohydrate, 3.3 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Raw Green Peas.
• Both Raw Green Peas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.