Comparing Nutrients in 5 ounces Boiled Broccoli VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	11% 8.04g	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	1.45% 1.05g	0.76% 0.55g	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	% 0.69g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 7.07g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Vitamin A	12% 109μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	18.4% 0.24mg	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	38.3% 153μg	23% 92μg	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	102% 92mg	63% 56.7mg	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	13.7% 2.06mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	27.7% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	25.3% 0.58mg	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	13.6% 95mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Green Peas:

• 5 ounces of Boiled Broccoli have 2 times more Vitamin A, 5.9 times more Vitamin B5, 1.7 times more Vitamin B9, 1.6 times more Vitamin C, 11.2 times more Vitamin E and 5.7 times more Vitamin K than Green Peas.
• While 5 oz of Raw Green Peas contain 4.2 times more Vitamin B1 and 3.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Green Peas provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Green Peas:

• 5 ounces of Boiled Broccoli have 1.6 times more Calcium, 1.2 times more Potassium and 8.2 times more Sodium than Green Peas.
• While 5 oz of Raw Green Peas contain 2.9 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Green Peas contain similar levels of Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 3.4 times more Omega 3 than Green Peas.
• While 5 oz of Raw Green Peas contain 2.3 times more Energy, 2 times more Carbohydrate, 4.1 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Green Peas provide inadequate amounts of Omega 6 in five ounces.