Comparing Nutrients in 7 ounces Broccoli Raab VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Broccoli Raab	Sprouted Peas	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.1% 0.53g	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	41.4% 53.8g	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	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	60% 0.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	37.8% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sprouted Peas per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.9 times more Vitamin C than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Sprouted Peas provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Sprouted Peas:

• 7 ounces of Broccoli Raab have 3 times more Calcium, 1.7 times more Sodium and 1.5 times more Water than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 6.5 times more Copper, 2.5 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Sprouted Peas contain similar levels of Iron and Manganese per seven ounces.
• Both Raw Broccoli Raab as well as Raw Sprouted Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.1 times more Omega 3 than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 5.6 times more Energy, 9.5 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Sprouted Peas

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

Both broccoli raab and sprouted peas are nutritious plant-based foods. Broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can support overall health and digestion. Sprouted peas are rich in protein, fiber, and vitamins C and K. They also contain folate and manganese, which are important for energy production and bone health. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

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

Both broccoli raab and sprouted peas are nutrient-dense foods that can support weight loss due to their high fiber and low calorie content. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of plant-based foods, along with regular physical activity, is key. Focus on eating a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to support your weight loss goals.

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

To gain more muscles while training consistently, it's important to consume a variety of plant-based protein sources. Both broccoli raab and sprouted peas are good options, but sprouted peas are higher in protein and can be more beneficial for muscle growth. Incorporating both into your diet can provide a well-rounded source of nutrients for optimal muscle development.

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

Broccoli Raab tends to have a higher environmental impact compared to sprouted peas. This is because broccoli raab requires more water, land, and resources to grow, whereas sprouted peas are known to be more sustainable due to their ability to fix nitrogen in the soil, requiring less water and resources to cultivate. Choosing sprouted peas over broccoli raab can help reduce your environmental footprint.