Comparing Nutrients in 7 ounces Boiled Broccoli VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Boiled Broccoli	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.55% 0.6g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	8.2% 5.93g	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	0.14% 0.099g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 5.16g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	17% 153μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.55% 0.11mg	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	15.4% 61.5μg	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	9.26% 8.33mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	23.4% 0.21mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18.4% 0.42mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Boiled Broccoli have 1.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3.5 times more Vitamin B9, 15.5 times more Vitamin C, 3.8 times more Vitamin E and 3.8 times more Vitamin K than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Boiled Broccoli have 1.7 times more Calcium and 2.8 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 1.7 times more Copper, 1.8 times more Iron, 6.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared contain similar levels of Magnesium, Manganese, Phosphorus, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.7 times more Omega 3 than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 1.9 times more Energy, 1.6 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids provide inadequate amounts of Omega 6 in seven ounces.