Comparing Nutrients in 5 ounces Boiled Green Peas VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.2% 0.88g	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	0.8% 0.58g	0.47% 0.34g	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	% 0.18g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 7.4g	% 0.21g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	24% 0.31mg	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	25% 101μg	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	22.4% 20mg	58.3% 52.4mg	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	1.32% 0.2mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	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	27.3% 2.2mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	23.4% 0.54mg	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	23.7% 166mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3% 110g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Cooked Broccoli Raab per 5 oz

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

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

• 5 ounces of Boiled Green Peas have 1.5 times more Vitamin B1 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 5.7 times more Vitamin A, 2.9 times more Vitamin B5, 2.6 times more Vitamin C, 18.1 times more Vitamin E and 9.9 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Green Peas have 2.3 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 4.4 times more Calcium, 1.3 times more Potassium and 18.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Broccoli Raab contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Peas have 3.4 times more Energy, 5 times more Carbohydrate, 9.6 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 10.6 times more Omega 3 than Boiled and Drained Green Peas.
• 5 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Boiled and Drained Green Peas as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.