Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Boiled Broccoli	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	24% 31g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	16.2% 11.8g	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	2.03% 1.47g	1.12% 0.81g	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	% 0.97g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 10.4g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	33% 0.43mg	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	53.6% 214μg	31.3% 125μg	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	143% 129mg	31.3% 28mg	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	19% 2.88mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	43% 51.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	45.3% 1.04mg	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	19% 133mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Green Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Boiled Green Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Green Peas with Salt:

• 7 ounces of Boiled Broccoli have 1.9 times more Vitamin A, 4 times more Vitamin B5, 1.7 times more Vitamin B9, 4.6 times more Vitamin C, 10.4 times more Vitamin E and 5.4 times more Vitamin K than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 4.1 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Green Peas with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Green Peas with Salt:

• 7 ounces of Boiled Broccoli have 1.5 times more Calcium than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 2.8 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 5.8 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Green Peas with Salt contain similar levels of Potassium, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 6.3 times more Omega 3 than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 2.4 times more Energy, 2.2 times more Carbohydrate, 4.3 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Boiled Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled and Drained Green Peas with Salt provide inadequate amounts of Omega 6 in seven ounces.