Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Cooked Broccoli Raab	Split Green Peas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	94% 122g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.6% 6.23g	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	0.66% 0.48g	0% 0g	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	% 0.46g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 5.34g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	116% 44g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Split Green Peas	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	21.4% 0.28mg	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	35.2% 141μg	7.44% 29.8μg	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	81.6% 73.4mg	3.97% 3.57mg	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	33.5% 5.02mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Split Green Peas	Recommended Dietary Allowance
Calcium	23.4% 234mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	178% 1.6mg	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	31.5% 2.52mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	103% 2.36mg	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	23.2% 163mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Split Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Split Green Peas:

• 7 ounces of Cooked Broccoli Raab have 32.4 times more Vitamin A, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 20.6 times more Vitamin C, 21.1 times more Vitamin E and 16.1 times more Vitamin K than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Broccoli Raab.
• 7 ounces of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Split Green Peas:

• 7 ounces of Cooked Broccoli Raab have 2.6 times more Calcium, 11.2 times more Sodium and 10.5 times more Water than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 10.8 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium, 8.2 times more Selenium and 6.5 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.2 times more Omega 3 than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 14.6 times more Energy, 7.5 times more Fat, 27.6 times more Omega 6, 19.8 times more Carbohydrate, 5.1 times more Sugars, 7.9 times more Fiber and 6 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6