Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	7.7% 10g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	7.8% 5.66g	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	0.33% 0.24g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.78% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	15.7% 0.2mg	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	29.4% 118μg	10.3% 41μg	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	32% 28.6mg	75.4% 68mg	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	15.3% 2.3mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	12% 0.11mg	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	38% 3.03mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	10.4% 0.24mg	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	14.8% 103mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Podded Peas per 5 oz

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

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

• 5 ounces of Broccoli Raab have 2.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B9, 4.2 times more Vitamin E and 9 times more Vitamin K than Boiled Podded Peas.
• While 5 oz of Boiled and Drained Podded Peas contain 2.1 times more Vitamin B5 and 2.4 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Podded Peas provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Podded Peas:

• 5 ounces of Broccoli Raab have 2.6 times more Calcium, 2.4 times more Manganese, 1.3 times more Phosphorus, 8.3 times more Sodium and 2.1 times more Zinc than Boiled Podded Peas.
• While 5 oz of Boiled and Drained Podded Peas contain 1.8 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Podded Peas contain similar levels of Iron, Magnesium, Potassium and Water per five ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Podded Peas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 12.6 times more Omega 3 than Boiled Podded Peas.
• While 5 oz of Boiled and Drained Podded Peas contain 2.5 times more Carbohydrate and 10.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Podded Peas offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Podded Peas provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Podded Peas provide inadequate amounts of Energy and Omega 6 in five ounces.