Comparing Nutrients in 5 ounces Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.14% 1.2g	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	67% 87.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.14% 4.45g	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% 0g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 3.8g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	83% 31.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15.3% 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	22.3% 89.3μg	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	73.3% 1.7mg	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	13.4% 94mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	27.6% 15μg	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	45% 4.95mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.4 times more Vitamin A, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, 49.6 times more Vitamin C, 6.5 times more Vitamin E and 6.4 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 6.6 times more Sodium and 10.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 16.5 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 5.7 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium, 4.3 times more Selenium and 8.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Split Green Peas have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Split Green Peas contain 10.7 times more Energy, 10.5 times more Fat, 3.6 times more Saturated Fat, 2.6 times more Omega 3, 17.5 times more Omega 6, 9.3 times more Carbohydrate, 1.8 times more Sugars, 8.5 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.