Comparing Nutrients in 5 ounces Cauliflower VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Green Peas	26%	4%	70%

Macro Nutrients

	Cauliflower	Green Peas	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	5.4% 7.04g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.07g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Green Peas	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	27.7% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	8.9% 62.4mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower 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 Cauliflower vs Green Peas:

• 5 ounces of Cauliflower have 6.4 times more Vitamin B5 and 1.2 times more Vitamin C than Green Peas.
• While 5 oz of Raw Green Peas contain more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.6 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Green Peas provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Green Peas:

• 5 ounces of Cauliflower have 1.2 times more Potassium and 6 times more Sodium than Green Peas.
• While 5 oz of Raw Green Peas contain 4.5 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 4.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Green Peas contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Peas contain 3.2 times more Energy, 2.3 times more Omega 3, 2.9 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Green Peas provide inadequate amounts of Omega 6 in five ounces.