Comparing Nutrients in 7 ounces Edible Podded Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	11% 7.94g	1.04% 0.75g	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	NA	0.47% 0.34g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	12% 107μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	26% 0.34mg	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	21% 83.3μg	41% 165μg	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	132% 119mg	44.5% 40mg	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	5.16% 0.77mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	9.26% 0.083mg	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	51.6% 4.13mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	34% 0.78mg	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	15% 105mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Edible Podded Peas have 2.3 times more Vitamin B5 and 3 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9, 4.2 times more Vitamin E and 9 times more Vitamin K than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Edible Podded Peas vs Broccoli Raab:

• 7 ounces of Edible Podded Peas have 1.9 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.5 times more Calcium, 1.6 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Sodium and 2.9 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Edible Podded Peas have 2.6 times more Carbohydrate and 10.5 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 14.5 times more Omega 3 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.