Comparing Nutrients in 5 ounces Boiled Green Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Green Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.4g	% 0.16g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	10% 3.83g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	18.6% 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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3% 110g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Green Peas versus 5 oz of 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 Broccoli Raab:

• 5 ounces of Boiled Green Peas have 1.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.3 times more Vitamin A, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9, 1.4 times more Vitamin C, 11.6 times more Vitamin E and 8.6 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Green Peas have 4.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 4 times more Calcium, 1.4 times more Iron and 11 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Peas have 3.8 times more Energy, 5.5 times more Carbohydrate, 15.6 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 9.9 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 Broccoli Raab provide inadequate amounts of Energy
• Both Boiled and Drained Green Peas as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.