Comparing Nutrients in 1 pound Green Peas VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Green Peas	Cauliflower	Recommended Dietary Allowance
Energy	12.7% 367kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 0g	g per day for Men 19-50 years
Fiber	68% 26g	24% 9.07g	38g per day for Men 19-50 years
Protein	44% 24.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cauliflower	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cauliflower	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.67% 358g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Cauliflower per 1 lb

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

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

• 1 pound of Green Peas has more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.6 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 6.4 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Cauliflower provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Green Peas vs Cauliflower:

• 1 pound of Green Peas has 4.5 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 4.6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 6 times more Sodium than Raw Green Peas.
• Both Green Peas and Cauliflower contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Peas has 3.2 times more Energy, 2.3 times more Omega 3, 2.9 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.