Comparing Nutrients in 7 ounces Broccoli Raab VS Seasoned Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Broccoli Raab	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	14% 18.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	29% 260μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.19mg	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	41% 165μg	14.4% 57.5μg	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	44.5% 40mg	25.4% 23mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	22% 0.2mg	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	53% 4.25mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	23% 0.53mg	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	20.7% 145mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seasoned Canned Green Peas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Seasoned Canned Green Peas with Liquids:

• 7 ounces of Broccoli Raab have 6 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 7 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Seasoned Canned Green Peas with Liquids:

• 7 ounces of Broccoli Raab have 7.2 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While 7 oz of Seasoned Canned Green Peas with Liquids contain 2.4 times more Copper, 1.3 times more Selenium and 7.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Canned Green Peas with Liquids contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 7.9 times more Omega 3 and 1.4 times more Fiber than Seasoned Canned Green Peas with Liquids.
• While 7 oz of Seasoned Canned Green Peas with Liquids contain 3.2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Seasoned Canned Green Peas with Liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Seasoned Canned Green Peas with Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.