Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Boiled Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.6% 0.27g	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	7.94% 5.75g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.33% 0.095mg	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	32.2% 129μg	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	0.88% 0.79mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	40% 0.36mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	34% 0.79mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Split Peas:

• Boiled and Drained Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, 162.3 times more Vitamin C, 48.3 times more Vitamin E and 28.2 times more Vitamin K than Boiled Split Peas.
• While Boiled Split Peas contain 3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Split Peas have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Split Peas:

• Boiled and Drained Broccoli has 2.9 times more Calcium, 2.7 times more Selenium, 20.5 times more Sodium and 1.3 times more Water than Boiled Split Peas.
• While Boiled Split Peas contain 3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Split Peas have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 4.3 times more Omega 3 than Boiled Split Peas.
• While Boiled Split Peas contain 3.4 times more Energy, 2.9 times more Carbohydrate, 2.1 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Split Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.