Comparing Nutrients in 1 pound Split Green Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Split Green Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	57% 1651kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	215% 280g	9.94% 13g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	0% 0g	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	% 2g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.5g	g per day for Men 19-50 years
Fiber	265% 101g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	187% 105g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	17% 68μg	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	9.07% 8.16mg	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	3.63% 0.54mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 209mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	268% 21.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	216% 1515mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	8.25% 4.54μg	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	144% 16mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Split Green Peas 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 Split Green Peas vs Broccoli Raab:

• 1 pound of Split Green Peas has 4.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3 and 3 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18.7 times more Vitamin A, 5.5 times more Vitamin B9, 11.2 times more Vitamin C, 13.5 times more Vitamin E and 14.1 times more Vitamin K than Raw Split Green Peas.
• Both Split Green Peas and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Split Green Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Split Green Peas vs Broccoli Raab:

• 1 pound of Split Green Peas has 19.3 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 4.6 times more Phosphorus, 4.3 times more Potassium, 10.7 times more Selenium and 4.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 6.6 times more Sodium and 10.7 times more Water than Raw Split Green Peas.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Split Green Peas has 16.5 times more Energy, 7.9 times more Fat, 29.5 times more Omega 6, 21.6 times more Carbohydrate, 8.3 times more Sugars, 8.2 times more Fiber and 7.3 times more Protein than Broccoli Raab.
• Both Split Green Peas and Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6