Comparing Nutrients in 5 ounces Broccoli VS Green Peas

Macros Ratio

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

Macro Nutrients

	Broccoli	Green Peas	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	% 7.07g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	7.14% 4g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Peas	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Peas	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	27.7% 0.25mg	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.02% 112g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 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.
• While Raw Green Peas contain 3.7 times more Vitamin B1 and 3.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Green Peas have similar amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Green Peas:

• Raw Broccoli has 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.
• While Raw Green Peas contain 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.
• Both Raw Broccoli and Raw Green Peas have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.8 times more Omega 3 than Raw Green Peas.
• While Raw Green Peas contain 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.
• Both Raw Broccoli as well as Raw Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.