Comparing Nutrients in 7 ounces Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Broccoli	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	10% 13g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	4.65% 3.37g	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	0.14% 0.099g	1.86% 1.35g	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	% 0.34g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 5.16g	% 0.2g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16% 8.87g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Broccoli	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	26.7% 0.35mg	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	15.4% 61.5μg	31.3% 125μg	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	9.26% 8.33mg	197% 177mg	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	5.03% 0.75mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Broccoli	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	11% 0.097mg	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	29.3% 2.34mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	18% 0.42mg	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	19% 133mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Broccoli:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 1.4 times more Vitamin A, 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 21.2 times more Vitamin C, 2.1 times more Vitamin E and 2.8 times more Vitamin K than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Broccoli:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 2.2 times more Copper, 1.6 times more Iron, 8.3 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 3 times more Potassium and 1.5 times more Selenium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Raw Broccoli have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 2 times more Energy, 6.2 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.