Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.66% 0.28g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 9.13g	g per day for Men 19-50 years
Fiber	14% 5.36g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	29% 260μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	27.3% 0.25mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	29% 0.67mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Green Peas per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.3 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, 81 times more Vitamin E and 8 times more Vitamin K than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Green Peas provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Raw Broccoli Raab as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 4.9 times more Calcium, 1.4 times more Iron and 1.3 times more Potassium than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 3 times more Copper, 1.9 times more Selenium and 3.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Green Peas contain similar levels of Magnesium, Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5.7 times more Omega 3 than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 3.5 times more Energy, 4.8 times more Carbohydrate, 13.2 times more Sugars, 1.7 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Frozen Green Peas

What are the health benefits of Broccoli Raab compared to Frozen Green Peas?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It also contains calcium, iron, and potassium. On the other hand, frozen green peas are high in protein, fiber, vitamins C and K, and minerals like iron and magnesium. Both are nutritious choices, but broccoli raab may have slightly more vitamins and minerals compared to frozen green peas.

Can I lose weight easier by eating more Broccoli Raab or Frozen Green Peas?

Both broccoli raab and frozen green peas can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to frozen green peas, making it a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, including both broccoli raab and frozen green peas, can help support your weight loss goals.

Should I eat more Broccoli Raab or more Frozen Green Peas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant foods. Both broccoli raab and frozen green peas are good sources of plant-based protein, but frozen green peas are higher in protein content. Therefore, incorporating more frozen green peas into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein sources such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Frozen Green Peas?

Broccoli Raab generally has a higher environmental impact compared to frozen green peas due to factors such as water usage, land usage, and greenhouse gas emissions associated with its production. Peas are typically more sustainable as they require less water and land to grow, and they also have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers.